Hummus vs Tofu - In-Depth Nutrition Comparison
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The main differences between Hummus and Tofu
- Hummus is richer in Copper, Fiber, Folate, Vitamin B6, and Monounsaturated Fat, yet Tofu is richer in Calcium, Selenium, and Manganese.
- Daily need coverage for Calcium from Tofu is 65% higher.
- Hummus contains 27 times more Sodium than Tofu. Hummus contains 379mg of Sodium, while Tofu contains 14mg.
Food types used in this article are Hummus, commercial and Tofu, raw, firm, prepared with calcium sulfate.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Magnesium
+22.4%
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Zinc
+16.6%
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Copper
+39.4%
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Calcium
+1697.4%
Contains
less
Sodium
-96.3%
Equal in Iron - 2.66
Equal in Phosphorus - 190
Equal in Potassium - 237
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Magnesium
+22.4%
Contains
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Zinc
+16.6%
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Copper
+39.4%
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Calcium
+1697.4%
Contains
less
Sodium
-96.3%
Equal in Iron - 2.66
Equal in Phosphorus - 190
Equal in Potassium - 237
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Contains
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Vitamin B1
+13.9%
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Vitamin B3
+52.8%
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Vitamin B6
+117.4%
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Folate
+186.2%
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Vitamin A
+453.3%
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Vitamin C
+∞%
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Vitamin B2
+59.4%
Equal in Vitamin B5 - 0.133
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Vitamin B1
+13.9%
Contains
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Vitamin B3
+52.8%
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Vitamin B6
+117.4%
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Folate
+186.2%
Contains
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Vitamin A
+453.3%
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Vitamin C
+∞%
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Vitamin B2
+59.4%
Equal in Vitamin B5 - 0.133
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in glycemic index |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.29g | 0.48g |
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| Protein | 7.9g | 17.27g |
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| Fats | 9.6g | 8.72g |
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| Carbs | 14.29g | 2.78g |
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| Calories | 166kcal | 144kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | g | g | |
| Fiber | 6g | 2.3g |
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| Calcium | 38mg | 683mg |
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| Iron | 2.44mg | 2.66mg |
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| Magnesium | 71mg | 58mg |
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| Phosphorus | 176mg | 190mg |
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| Potassium | 228mg | 237mg |
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| Sodium | 379mg | 14mg |
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| Zinc | 1.83mg | 1.57mg |
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| Copper | 0.527mg | 0.378mg |
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| Vitamin A | 30IU | 166IU |
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| Vitamin E | mg | mg | |
| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0.2mg |
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| Vitamin B1 | 0.18mg | 0.158mg |
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| Vitamin B2 | 0.064mg | 0.102mg |
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| Vitamin B3 | 0.582mg | 0.381mg |
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| Vitamin B5 | 0.132mg | 0.133mg |
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| Vitamin B6 | 0.2mg | 0.092mg |
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| Folate | 83µg | 29µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | µg | µg | |
| Tryptophan | mg | 0.235mg |
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| Threonine | mg | 0.785mg |
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| Isoleucine | mg | 0.849mg |
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| Leucine | mg | 1.392mg |
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| Lysine | mg | 0.883mg |
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| Methionine | mg | 0.211mg |
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| Phenylalanine | mg | 0.835mg |
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| Valine | mg | 0.87mg |
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| Histidine | mg | 0.431mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | 0g |
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| Saturated Fat | 1.437g | 1.261g |
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| Monounsaturated Fat | 4.039g | 1.925g |
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| Polyunsaturated fat | 3.613g | 4.921g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
11
Mineral Summary Score
66
77
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
47%
104%
Carbohydrates
14%
3%
Fats
44%
40%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 365mg)
Which food is lower in Saturated Fat?
Tofu is lower in Saturated Fat (difference - 0.176g)
Which food is cheaper?
Tofu is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 9)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.