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  6. Tofu vs. Hummus

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 from 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.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Hummus
Hummus
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
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%
~equal in Potassium ~228mg
~equal in Iron ~2.44mg
~equal in Phosphorus ~176mg

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Hummus
Hummus
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.8% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +453.3%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.132mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Hummus
Hummus
3
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 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
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Hummus
Hummus
1
16% 44% 40%
Saturated Fat: Sat. Fat 1.437 g
Monounsaturated Fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains less Sat. FatSaturated Fat -12.2%
Contains more Poly. FatPolyunsaturated fat +36.2%
Contains more Mono. FatMonounsaturated Fat +109.8%

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 Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Hummus Opinion
Calories 144kcal 166kcal Hummus
Protein 17.27g 7.9g Tofu
Fats 8.72g 9.6g Hummus
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 8.29g Hummus
Carbs 2.78g 14.29g Hummus
Magnesium 58mg 71mg Hummus
Calcium 683mg 38mg Tofu
Potassium 237mg 228mg Tofu
Iron 2.66mg 2.44mg Tofu
Fiber 2.3g 6g Hummus
Copper 0.378mg 0.527mg Hummus
Zinc 1.57mg 1.83mg Hummus
Phosphorus 190mg 176mg Tofu
Sodium 14mg 379mg Tofu
Vitamin A 166IU 30IU Tofu
Manganese 1.181mg 0.773mg Tofu
Selenium 17.4µg 2.6µg Tofu
Vitamin B1 0.158mg 0.18mg Hummus
Vitamin B2 0.102mg 0.064mg Tofu
Vitamin B3 0.381mg 0.582mg Hummus
Vitamin B5 0.133mg 0.132mg Tofu
Vitamin B6 0.092mg 0.2mg Hummus
Folate 29µg 83µg Hummus
Saturated Fat 1.261g 1.437g Tofu
Monounsaturated Fat 1.925g 4.039g Hummus
Polyunsaturated fat 4.921g 3.613g Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu

Which food is preferable for your diet?

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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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
10%
Tofu
15%
Hummus
Minerals Daily Need Coverage Score
87%
Tofu
64%
Hummus

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 365mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.176g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
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/172475/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.