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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
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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
Tofu
Tofu
3
:
5
Hummus
Hummus
Contains more Iron +119.7%
Contains more Calcium +821.1%
Contains less Sodium -98.2%
Contains more Potassium +88.4%
Contains more Magnesium +136.7%
Contains more Copper +173.1%
Contains more Zinc +128.8%
Contains more Phosphorus +81.4%
Tofu
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Hummus
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Contains more Iron +119.7%
Contains more Calcium +821.1%
Contains less Sodium -98.2%
Contains more Potassium +88.4%
Contains more Magnesium +136.7%
Contains more Copper +173.1%
Contains more Zinc +128.8%
Contains more Phosphorus +81.4%

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
Tofu
Tofu
4
:
6
Hummus
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin A +183.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Hummus
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Contains more Vitamin C +∞%
Contains more Vitamin A +183.3%
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Tofu
16
Hummus
Mineral Summary Score
58
Tofu
66
Hummus

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 the food
Protein
48%
Tofu
47%
Hummus
Carbohydrates
2%
Tofu
14%
Hummus
Fats
22%
Tofu
44%
Hummus

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Hummus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Hummus
Hummus contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Hummus Opinion
Calories 76 166 Hummus
Protein 8.08 7.9 Tofu
Fats 4.78 9.6 Hummus
Vitamin C 0.1 0 Tofu
Carbs 1.87 14.29 Hummus
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 2.44 Tofu
Calcium 350 38 Tofu
Potassium 121 228 Hummus
Magnesium 30 71 Hummus
Sugars 0.62 Hummus
Fiber 0.3 6 Hummus
Copper 0.193 0.527 Hummus
Zinc 0.8 1.83 Hummus
Starch
Phosphorus 97 176 Hummus
Sodium 7 379 Tofu
Vitamin A 85 30 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.18 Hummus
Vitamin B2 0.052 0.064 Hummus
Vitamin B3 0.195 0.582 Hummus
Vitamin B5 0.068 0.132 Hummus
Vitamin B6 0.047 0.2 Hummus
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 15 83 Hummus
Trans Fat 0 Hummus
Saturated Fat 0.691 1.437 Tofu
Monounsaturated Fat 1.056 4.039 Hummus
Polyunsaturated fat 2.699 3.613 Hummus
Tryptophan 0.12 Tofu
Threonine 0.402 Tofu
Isoleucine 0.435 Tofu
Leucine 0.713 Tofu
Lysine 0.452 Tofu
Methionine 0.108 Tofu
Phenylalanine 0.428 Tofu
Valine 0.446 Tofu
Histidine 0.221 Tofu
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.