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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

Hummus vs Tofu 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
Hummus
3
:
5
Tofu
Contains more Magnesium +22.4%
Contains more Zinc +16.6%
Contains more Copper +39.4%
Contains more Calcium +1697.4%
Contains less Sodium -96.3%
Equal in Iron - 2.66
Equal in Phosphorus - 190
Equal in Potassium - 237
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Magnesium +22.4%
Contains more Zinc +16.6%
Contains more Copper +39.4%
Contains more 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
Hummus
4
:
4
Tofu
Contains more Vitamin B1 +13.9%
Contains more Vitamin B3 +52.8%
Contains more Vitamin B6 +117.4%
Contains more Folate +186.2%
Contains more Vitamin A +453.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +59.4%
Equal in Vitamin B5 - 0.133
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B3 +52.8%
Contains more Vitamin B6 +117.4%
Contains more Folate +186.2%
Contains more Vitamin A +453.3%
Contains more Vitamin C +∞%
Contains more 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.
Hummus Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hummus Tofu Opinion
Net carbs 8.29g 0.48g Hummus
Protein 7.9g 17.27g Tofu
Fats 9.6g 8.72g Hummus
Carbs 14.29g 2.78g Hummus
Calories 166kcal 144kcal Hummus
Starch g g
Fructose g g
Sugar g g
Fiber 6g 2.3g Hummus
Calcium 38mg 683mg Tofu
Iron 2.44mg 2.66mg Tofu
Magnesium 71mg 58mg Hummus
Phosphorus 176mg 190mg Tofu
Potassium 228mg 237mg Tofu
Sodium 379mg 14mg Tofu
Zinc 1.83mg 1.57mg Hummus
Copper 0.527mg 0.378mg Hummus
Vitamin A 30IU 166IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.18mg 0.158mg Hummus
Vitamin B2 0.064mg 0.102mg Tofu
Vitamin B3 0.582mg 0.381mg Hummus
Vitamin B5 0.132mg 0.133mg Tofu
Vitamin B6 0.2mg 0.092mg Hummus
Folate 83µg 29µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan mg 0.235mg Tofu
Threonine mg 0.785mg Tofu
Isoleucine mg 0.849mg Tofu
Leucine mg 1.392mg Tofu
Lysine mg 0.883mg Tofu
Methionine mg 0.211mg Tofu
Phenylalanine mg 0.835mg Tofu
Valine mg 0.87mg Tofu
Histidine mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat g 0g Hummus
Saturated Fat 1.437g 1.261g Tofu
Monounsaturated Fat 4.039g 1.925g Hummus
Polyunsaturated fat 3.613g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Hummus
11
Tofu
Mineral Summary Score
66
Hummus
77
Tofu

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%
Hummus
104%
Tofu
Carbohydrates
14%
Hummus
3%
Tofu
Fats
44%
Hummus
40%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 365mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.176g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 9)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.