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Hummus vs. Tofu yogurt — In-Depth Nutrition Comparison

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The main differences between hummus and tofu yogurt

  • Hummus is richer in copper, fiber, phosphorus, folate, iron, vitamin B6, zinc, and vitamin B1, yet tofu yogurt is richer in selenium.
  • Daily need coverage for copper for hummus is 50% higher.
  • Hummus contains 30 times more fiber than tofu yogurt. Hummus contains 6g of fiber, while tofu yogurt contains 0.2g.
  • Tofu yogurt contains less sodium.

Food types used in this article are Hummus, commercial and Tofu yogurt.

Infographic

Hummus vs Tofu yogurt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hummus
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more MagnesiumMagnesium +77.5%
Contains more PotassiumPotassium +385.1%
Contains more IronIron +130.2%
Contains more CopperCopper +602.7%
Contains more ZincZinc +490.3%
Contains more PhosphorusPhosphorus +363.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +210.5%
Contains less SodiumSodium -90.8%
Contains more SeleniumSelenium +400%

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.
Hummus
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +142.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +900%
Contains more FolateFolate +1283.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Tofu yogurt DV% diff.
Copper 0.527mg 0.075mg 50%
Manganese 0.773mg 34%
Fiber 6g 0.2g 23%
Phosphorus 176mg 38mg 20%
Folate 83µg 6µg 19%
Selenium 2.6µg 13µg 19%
Polyunsaturated fat 3.613g 1.017g 17%
Iron 2.44mg 1.06mg 17%
Sodium 379mg 35mg 15%
Vitamin B6 0.2mg 0.02mg 14%
Zinc 1.83mg 0.31mg 14%
Fats 9.6g 1.8g 12%
Vitamin B1 0.18mg 0.06mg 10%
Monounsaturated fat 4.039g 0.4g 9%
Protein 7.9g 3.5g 9%
Choline 48.4mg 9%
Calcium 38mg 118mg 8%
Magnesium 71mg 40mg 7%
Saturated fat 1.437g 0.259g 5%
Potassium 228mg 47mg 5%
Calories 166kcal 94kcal 4%
Vitamin B2 0.064mg 0.02mg 3%
Vitamin B5 0.132mg 3%
Vitamin C 0mg 2.5mg 3%
Vitamin K 3.5µg 3%
Vitamin B3 0.582mg 0.24mg 2%
Vitamin E 0.31mg 2%
Carbs 14.29g 15.96g 1%
Net carbs 8.29g 15.76g N/A
Sugar 1.24g N/A
Vitamin A 2µg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +125.7%
Contains more FatsFats +433.3%
Contains more OtherOther +30.6%
Contains more CarbsCarbs +11.7%
Contains more WaterWater +16.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains more Mono. FatMonounsaturated fat +909.8%
Contains more Poly. FatPolyunsaturated fat +255.3%
Contains less Sat. FatSaturated fat -82%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Tofu yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.