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% |
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% |
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 Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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
9%
14%
Minerals Daily Need Coverage Score
87%
64%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 365mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.176g)
Which food is cheaper?
Tofu is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.
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.