Tofu vs Hummus - In-Depth Nutrition Comparison

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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

3

:

5

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

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%

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

4

:

5

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%

Tofu

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%

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

4

8

Mineral Summary Score

38

43

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%

47%

Carbohydrates

2%

14%

Fats

22%

44%

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.


Lower in Sodium
Lower in Saturated Fat
Lower in glycemic index
Lower in price
Lower in Sugars
Rich in minerals
Lower in Cholesterol	Equal
Rich in vitamins	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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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 lower in glycemic index?

Tofu is lower in glycemic index (difference - 10)

Which food is cheaper?

Tofu is cheaper (difference - $1.5)

Which food contains less Sugars?

Hummus contains less Sugars (difference - 0.62g)

Which food is richer in minerals?

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			Opinion
Calories	76	166
Protein	8.08	7.9
Fats	4.78	9.6
Vitamin C	0.1	0
Carbs	1.87	14.29
Cholesterol	0	0
Vitamin D	0	0
Iron	5.36	2.44
Calcium	350	38
Potassium	121	228
Magnesium	30	71
Sugars	0.62
Fiber	0.3	6
Copper	0.193	0.527
Zinc	0.8	1.83
Starch
Phosphorus	97	176
Sodium	7	379
Vitamin A	85	30
Vitamin E	0.01
Vitamin D	0	0
Vitamin B1	0.081	0.18
Vitamin B2	0.052	0.064
Vitamin B3	0.195	0.582
Vitamin B5	0.068	0.132
Vitamin B6	0.047	0.2
Vitamin B12	0	0
Vitamin K	2.4
Folic acid (B9)	0	0
Trans Fat	0
Saturated Fat	0.691	1.437
Monounsaturated Fat	1.056	4.039
Polyunsaturated fat	2.699	3.613
Tryptophan	0.12
Threonine	0.402
Isoleucine	0.435
Leucine	0.713
Lysine	0.452
Methionine	0.108
Phenylalanine	0.428
Valine	0.446
Histidine	0.221