Tofu vs Hummus - In-Depth Nutrition Comparison
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The main differences between Tofu and Hummus
- Tofu is richer in Calcium, Selenium, Manganese, and Polyunsaturated fat, yet Hummus is richer in Copper, Fiber, Folate, and Vitamin B6.
- 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
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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
Contains
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Calcium
+1697.4%
Contains
less
Sodium
-96.3%
Contains
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Magnesium
+22.4%
Contains
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Zinc
+16.6%
Contains
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Copper
+39.4%
Equal in Iron - 2.44
Equal in Phosphorus - 176
Equal in Potassium - 228
Contains
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Calcium
+1697.4%
Contains
less
Sodium
-96.3%
Contains
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Magnesium
+22.4%
Contains
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Zinc
+16.6%
Contains
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Copper
+39.4%
Equal in Iron - 2.44
Equal in Phosphorus - 176
Equal in Potassium - 228
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
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Contains
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Vitamin A
+453.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+59.4%
Contains
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Vitamin B1
+13.9%
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Vitamin B3
+52.8%
Contains
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Vitamin B6
+117.4%
Contains
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Folate
+186.2%
Equal in Vitamin B5 - 0.132
Contains
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Vitamin A
+453.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+59.4%
Contains
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Vitamin B1
+13.9%
Contains
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Vitamin B3
+52.8%
Contains
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Vitamin B6
+117.4%
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Folate
+186.2%
Equal in Vitamin B5 - 0.132
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.48g | 8.29g |
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| Protein | 17.27g | 7.9g |
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| Fats | 8.72g | 9.6g |
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| Carbs | 2.78g | 14.29g |
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| Calories | 144kcal | 166kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | g | g | |
| Fiber | 2.3g | 6g |
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| Calcium | 683mg | 38mg |
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| Iron | 2.66mg | 2.44mg |
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| Magnesium | 58mg | 71mg |
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| Phosphorus | 190mg | 176mg |
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| Potassium | 237mg | 228mg |
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| Sodium | 14mg | 379mg |
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| Zinc | 1.57mg | 1.83mg |
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| Copper | 0.378mg | 0.527mg |
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| Vitamin A | 166IU | 30IU |
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| Vitamin E | mg | mg | |
| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0.2mg | 0mg |
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| Vitamin B1 | 0.158mg | 0.18mg |
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| Vitamin B2 | 0.102mg | 0.064mg |
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| Vitamin B3 | 0.381mg | 0.582mg |
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| Vitamin B5 | 0.133mg | 0.132mg |
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| Vitamin B6 | 0.092mg | 0.2mg |
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| Folate | 29µg | 83µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | µg | µg | |
| Tryptophan | 0.235mg | mg |
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| Threonine | 0.785mg | mg |
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| Isoleucine | 0.849mg | mg |
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| Leucine | 1.392mg | mg |
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| Lysine | 0.883mg | mg |
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| Methionine | 0.211mg | mg |
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| Phenylalanine | 0.835mg | mg |
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| Valine | 0.87mg | mg |
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| Histidine | 0.431mg | mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | g |
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| Saturated Fat | 1.261g | 1.437g |
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| Monounsaturated Fat | 1.925g | 4.039g |
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| Polyunsaturated fat | 4.921g | 3.613g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
16
Mineral Summary Score
77
66
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 food.
Protein
104%
47%
Carbohydrates
3%
14%
Fats
40%
44%
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 Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.