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Tofu yogurt vs. Hummus — In-Depth Nutrition Comparison

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The main differences between tofu yogurt and hummus

  • Tofu yogurt is richer in selenium, yet hummus is richer in copper, fiber, phosphorus, folate, iron, vitamin B6, zinc, and vitamin B1.
  • Daily need coverage for copper for hummus is 50% higher.
  • Tofu yogurt contains 5 times more selenium than hummus. Tofu yogurt contains 13µg of selenium, while hummus contains 2.6µg.
  • Tofu yogurt contains less sodium.

Food types used in this article are Tofu yogurt and Hummus, commercial.

Infographic

Tofu yogurt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Hummus
7
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 +210.5%
Contains less SodiumSodium -90.8%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +77.5%
Contains more PotassiumPotassium +385.1%
Contains more IronIron +130.2%
Contains more CopperCopper +602.7%
Contains more ZincZinc +490.3%
Contains more PhosphorusPhosphorus +363.2%

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.
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Hummus
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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% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +142.5%
Contains more Vitamin B6Vitamin B6 +900%
Contains more FolateFolate +1283.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Hummus DV% diff.
Copper 0.075mg 0.527mg 50%
Manganese 0.773mg 34%
Fiber 0.2g 6g 23%
Phosphorus 38mg 176mg 20%
Folate 6µg 83µg 19%
Selenium 13µg 2.6µg 19%
Polyunsaturated fat 1.017g 3.613g 17%
Iron 1.06mg 2.44mg 17%
Sodium 35mg 379mg 15%
Vitamin B6 0.02mg 0.2mg 14%
Zinc 0.31mg 1.83mg 14%
Fats 1.8g 9.6g 12%
Vitamin B1 0.06mg 0.18mg 10%
Monounsaturated fat 0.4g 4.039g 9%
Protein 3.5g 7.9g 9%
Choline 48.4mg 9%
Calcium 118mg 38mg 8%
Magnesium 40mg 71mg 7%
Saturated fat 0.259g 1.437g 5%
Potassium 47mg 228mg 5%
Calories 94kcal 166kcal 4%
Vitamin B2 0.02mg 0.064mg 3%
Vitamin B5 0.132mg 3%
Vitamin C 2.5mg 0mg 3%
Vitamin K 3.5µg 3%
Vitamin B3 0.24mg 0.582mg 2%
Vitamin E 0.31mg 2%
Carbs 15.96g 14.29g 1%
Net carbs 15.76g 8.29g N/A
Sugar 1.24g N/A
Vitamin A 2µg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
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 CarbsCarbs +11.7%
Contains more WaterWater +16.4%
Contains more ProteinProtein +125.7%
Contains more FatsFats +433.3%
Contains more OtherOther +30.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Hummus
2
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 -82%
Contains more Mono. FatMonounsaturated fat +909.8%
Contains more Poly. FatPolyunsaturated fat +255.3%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.