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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

Tofu vs Hummus 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
Tofu
5
:
3
Hummus
Contains more Calcium +1697.4%
Contains less Sodium -96.3%
Contains more Magnesium +22.4%
Contains more Zinc +16.6%
Contains more Copper +39.4%
Equal in Iron - 2.44
Equal in Phosphorus - 176
Equal in Potassium - 228
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Calcium +1697.4%
Contains less Sodium -96.3%
Contains more Magnesium +22.4%
Contains more Zinc +16.6%
Contains more 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
Tofu
4
:
4
Hummus
Contains more Vitamin A +453.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +59.4%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B3 +52.8%
Contains more Vitamin B6 +117.4%
Contains more Folate +186.2%
Equal in Vitamin B5 - 0.132
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Contains more Vitamin A +453.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +59.4%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B3 +52.8%
Contains more Vitamin B6 +117.4%
Contains more 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.
Tofu Hummus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Hummus Opinion
Net carbs 0.48g 8.29g Hummus
Protein 17.27g 7.9g Tofu
Fats 8.72g 9.6g Hummus
Carbs 2.78g 14.29g Hummus
Calories 144kcal 166kcal Hummus
Starch g g
Fructose g g
Sugar g g
Fiber 2.3g 6g Hummus
Calcium 683mg 38mg Tofu
Iron 2.66mg 2.44mg Tofu
Magnesium 58mg 71mg Hummus
Phosphorus 190mg 176mg Tofu
Potassium 237mg 228mg Tofu
Sodium 14mg 379mg Tofu
Zinc 1.57mg 1.83mg Hummus
Copper 0.378mg 0.527mg Hummus
Vitamin A 166IU 30IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg 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
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.235mg mg Tofu
Threonine 0.785mg mg Tofu
Isoleucine 0.849mg mg Tofu
Leucine 1.392mg mg Tofu
Lysine 0.883mg mg Tofu
Methionine 0.211mg mg Tofu
Phenylalanine 0.835mg mg Tofu
Valine 0.87mg mg Tofu
Histidine 0.431mg mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g g Hummus
Saturated Fat 1.261g 1.437g Tofu
Monounsaturated Fat 1.925g 4.039g Hummus
Polyunsaturated fat 4.921g 3.613g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Tofu
16
Hummus
Mineral Summary Score
77
Tofu
66
Hummus

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%
Tofu
47%
Hummus
Carbohydrates
3%
Tofu
14%
Hummus
Fats
40%
Tofu
44%
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 Sugar?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.