Tofu vs. Hummus — In-Depth Nutrition Comparison
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The main differences between tofu and hummus
- Tofu is richer in calcium, selenium, and manganese, yet hummus is richer in copper, fiber, folate, vitamin B6, and monounsaturated fat.
- Daily need coverage for calcium for tofu is 65% higher.
- Tofu contains 7 times more selenium than hummus. Tofu contains 17.4µg of selenium, while hummus contains 2.6µg.
- Tofu contains less sodium.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Hummus, commercial.
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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 | +1697.4% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +52.8% |
| Contains more SeleniumSelenium | +569.2% |
| Contains more MagnesiumMagnesium | +22.4% |
| Contains more CopperCopper | +39.4% |
| Contains more ZincZinc | +16.6% |
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 B2Vitamin B2 | +59.4% |
| Contains more Vitamin B1Vitamin B1 | +13.9% |
| Contains more Vitamin B3Vitamin B3 | +52.8% |
| Contains more Vitamin B6Vitamin B6 | +117.4% |
| Contains more FolateFolate | +186.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 38mg | 65% |
| Selenium | 17.4µg | 2.6µg | 27% |
| Protein | 17.27g | 7.9g | 19% |
| Manganese | 1.181mg | 0.773mg | 18% |
| Copper | 0.378mg | 0.527mg | 17% |
| Sodium | 14mg | 379mg | 16% |
| Fiber | 2.3g | 6g | 15% |
| Folate | 29µg | 83µg | 14% |
| Polyunsaturated fat | 4.921g | 3.613g | 9% |
| Vitamin B6 | 0.092mg | 0.2mg | 8% |
| Monounsaturated fat | 1.925g | 4.039g | 5% |
| Carbs | 2.78g | 14.29g | 4% |
| Vitamin B2 | 0.102mg | 0.064mg | 3% |
| Iron | 2.66mg | 2.44mg | 3% |
| Magnesium | 58mg | 71mg | 3% |
| Phosphorus | 190mg | 176mg | 2% |
| Zinc | 1.57mg | 1.83mg | 2% |
| Vitamin B1 | 0.158mg | 0.18mg | 2% |
| Saturated fat | 1.261g | 1.437g | 1% |
| Calories | 144kcal | 166kcal | 1% |
| Vitamin B3 | 0.381mg | 0.582mg | 1% |
| Fats | 8.72g | 9.6g | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 8.29g | N/A |
| Potassium | 237mg | 228mg | 0% |
| Vitamin B5 | 0.133mg | 0.132mg | 0% |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +118.6% |
| Contains more FatsFats | +10.1% |
| Contains more CarbsCarbs | +414% |
| Contains more OtherOther | +15.7% |
~equal in
Water
~66.59g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -12.2% |
| Contains more Poly. FatPolyunsaturated fat | +36.2% |
| Contains more Mono. FatMonounsaturated fat | +109.8% |
