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
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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 CalciumCalcium | +821.1% |
| Contains more IronIron | +119.7% |
| Contains less SodiumSodium | -98.2% |
| Contains more SeleniumSelenium | +242.3% |
| Contains more MagnesiumMagnesium | +136.7% |
| Contains more PotassiumPotassium | +88.4% |
| Contains more CopperCopper | +173.1% |
| Contains more ZincZinc | +128.8% |
| Contains more PhosphorusPhosphorus | +81.4% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +122.2% |
| Contains more Vitamin B2Vitamin B2 | +23.1% |
| Contains more Vitamin B3Vitamin B3 | +198.5% |
| Contains more Vitamin B5Vitamin B5 | +94.1% |
| Contains more Vitamin B6Vitamin B6 | +325.5% |
| Contains more FolateFolate | +453.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +27% |
| Contains more FatsFats | +100.8% |
| Contains more CarbsCarbs | +664.2% |
| Contains more OtherOther | +125% |
~equal in
Protein
~7.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -51.9% |
| Contains more Mono. FatMonounsaturated fat | +282.5% |
| Contains more Poly. FatPolyunsaturated 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.
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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 Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 5.36mg | 2.44mg | 37% |
| Copper | 0.193mg | 0.527mg | 37% |
| Calcium | 350mg | 38mg | 31% |
| Fiber | 0.3g | 6g | 23% |
| Folate | 15µg | 83µg | 17% |
| Sodium | 7mg | 379mg | 16% |
| Vitamin B6 | 0.047mg | 0.2mg | 12% |
| Phosphorus | 97mg | 176mg | 11% |
| Selenium | 8.9µg | 2.6µg | 11% |
| Magnesium | 30mg | 71mg | 10% |
| Zinc | 0.8mg | 1.83mg | 9% |
| Vitamin B1 | 0.081mg | 0.18mg | 8% |
| Manganese | 0.605mg | 0.773mg | 7% |
| Monounsaturated fat | 1.056g | 4.039g | 7% |
| Fats | 4.78g | 9.6g | 7% |
| Polyunsaturated fat | 2.699g | 3.613g | 6% |
| Choline | 28.8mg | 5% | |
| Calories | 76kcal | 166kcal | 5% |
| Carbs | 1.87g | 14.29g | 4% |
| Potassium | 121mg | 228mg | 3% |
| Saturated fat | 0.691g | 1.437g | 3% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B3 | 0.195mg | 0.582mg | 2% |
| Vitamin B2 | 0.052mg | 0.064mg | 1% |
| Vitamin B5 | 0.068mg | 0.132mg | 1% |
| Protein | 8.08g | 7.9g | 0% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 8.29g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
59%
64%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 372mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.746g)
Which food is cheaper?
Tofu is cheaper (difference - $1.5)
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.