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  6. Tofu vs. Hummus

Tofu vs. Hummus — In-Depth Nutrition Comparison

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A recap on differences between Tofu and Hummus

  • Tofu is higher in Iron, Calcium, and Selenium, yet Hummus is higher in Copper, Fiber, Folate, Vitamin B6, Phosphorus, and Magnesium.
  • Hummus covers your daily Copper needs 37% more than Tofu.
  • Tofu contains 9 times more Calcium than Hummus. While Tofu contains 350mg of Calcium, Hummus contains only 38mg.
  • The amount of Sodium in Tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Hummus, commercial.

Infographic

Tofu vs Hummus infographic
Infographic link

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.
Tofu
Tofu
4
:
6
Hummus
Hummus
Contains more Calcium +821.1%
Contains more Iron +119.7%
Contains less Sodium -98.2%
Contains more Selenium +242.3%
Contains more Magnesium +136.7%
Contains more Phosphorus +81.4%
Contains more Potassium +88.4%
Contains more Zinc +128.8%
Contains more Copper +173.1%
Contains more Manganese +27.8%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Calcium +821.1%
Contains more Iron +119.7%
Contains less Sodium -98.2%
Contains more Selenium +242.3%
Contains more Magnesium +136.7%
Contains more Phosphorus +81.4%
Contains more Potassium +88.4%
Contains more Zinc +128.8%
Contains more Copper +173.1%
Contains more Manganese +27.8%

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.
Tofu
Tofu
4
:
6
Hummus
Hummus
Contains more Vitamin A +183.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +198.5%
Contains more Vitamin B5 +94.1%
Contains more Vitamin B6 +325.5%
Contains more Folate +453.3%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Hummus
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%
Contains more Vitamin A +183.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +198.5%
Contains more Vitamin B5 +94.1%
Contains more Vitamin B6 +325.5%
Contains more Folate +453.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Hummus
Hummus
Contains more Water +27%
Contains more Fats +100.8%
Contains more Carbs +664.2%
Contains more Other +125%
Equal in Protein - 7.9
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Hummus
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more Water +27%
Contains more Fats +100.8%
Contains more Carbs +664.2%
Contains more Other +125%
Equal in Protein - 7.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Hummus
Hummus
Contains less Saturated Fat -51.9%
Contains more Monounsaturated Fat +282.5%
Contains more Polyunsaturated fat +33.9%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -51.9%
Contains more Monounsaturated Fat +282.5%
Contains more Polyunsaturated fat +33.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Hummus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Hummus Opinion
Net carbs 1.57g 8.29g Hummus
Protein 8.08g 7.9g Tofu
Fats 4.78g 9.6g Hummus
Carbs 1.87g 14.29g Hummus
Calories 76kcal 166kcal Hummus
Sugar 0.62g Hummus
Fiber 0.3g 6g Hummus
Calcium 350mg 38mg Tofu
Iron 5.36mg 2.44mg Tofu
Magnesium 30mg 71mg Hummus
Phosphorus 97mg 176mg Hummus
Potassium 121mg 228mg Hummus
Sodium 7mg 379mg Tofu
Zinc 0.8mg 1.83mg Hummus
Copper 0.193mg 0.527mg Hummus
Manganese 0.605mg 0.773mg Hummus
Selenium 8.9µg 2.6µg Tofu
Vitamin A 85IU 30IU Tofu
Vitamin E 0.01mg Tofu
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.18mg Hummus
Vitamin B2 0.052mg 0.064mg Hummus
Vitamin B3 0.195mg 0.582mg Hummus
Vitamin B5 0.068mg 0.132mg Hummus
Vitamin B6 0.047mg 0.2mg Hummus
Folate 15µg 83µg Hummus
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.691g 1.437g Tofu
Monounsaturated Fat 1.056g 4.039g Hummus
Polyunsaturated fat 2.699g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
16%
Hummus
Minerals Daily Need Coverage Score
59%
Tofu
64%
Hummus

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 372mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.746g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.