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 for 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +22.4% |
| Contains more CopperCopper | +39.4% |
| Contains more ZincZinc | +16.6% |
| Contains more CalciumCalcium | +1697.4% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +52.8% |
| Contains more SeleniumSelenium | +569.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +13.9% |
| Contains more Vitamin B3Vitamin B3 | +52.8% |
| Contains more Vitamin B6Vitamin B6 | +117.4% |
| Contains more FolateFolate | +186.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +59.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 38mg | 683mg | 65% |
| Selenium | 2.6µg | 17.4µg | 27% |
| Protein | 7.9g | 17.27g | 19% |
| Manganese | 0.773mg | 1.181mg | 18% |
| Copper | 0.527mg | 0.378mg | 17% |
| Sodium | 379mg | 14mg | 16% |
| Fiber | 6g | 2.3g | 15% |
| Folate | 83µg | 29µg | 14% |
| Polyunsaturated fat | 3.613g | 4.921g | 9% |
| Vitamin B6 | 0.2mg | 0.092mg | 8% |
| Monounsaturated fat | 4.039g | 1.925g | 5% |
| Carbs | 14.29g | 2.78g | 4% |
| Vitamin B2 | 0.064mg | 0.102mg | 3% |
| Iron | 2.44mg | 2.66mg | 3% |
| Magnesium | 71mg | 58mg | 3% |
| Phosphorus | 176mg | 190mg | 2% |
| Zinc | 1.83mg | 1.57mg | 2% |
| Vitamin B1 | 0.18mg | 0.158mg | 2% |
| Saturated fat | 1.437g | 1.261g | 1% |
| Calories | 166kcal | 144kcal | 1% |
| Vitamin B3 | 0.582mg | 0.381mg | 1% |
| Fats | 9.6g | 8.72g | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 8.29g | 0.48g | N/A |
| Potassium | 228mg | 237mg | 0% |
| Vitamin B5 | 0.132mg | 0.133mg | 0% |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +414% |
| Contains more OtherOther | +15.7% |
| Contains more ProteinProtein | +118.6% |
~equal in
Fats
~8.72g
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +109.8% |
| Contains less Sat. FatSaturated fat | -12.2% |
| Contains more Poly. FatPolyunsaturated fat | +36.2% |
