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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, manganese, and polyunsaturated fat, yet hummus is richer in copper, fiber, folate, and vitamin B6.
  • 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.

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Hummus
Hummus
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.132mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tofu Hummus 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%
Magnesium 58mg 71mg 3%
Iron 2.66mg 2.44mg 3%
Vitamin B2 0.102mg 0.064mg 3%
Zinc 1.57mg 1.83mg 2%
Phosphorus 190mg 176mg 2%
Vitamin B1 0.158mg 0.18mg 2%
Calories 144kcal 166kcal 1%
Fats 8.72g 9.6g 1%
Vitamin B3 0.381mg 0.582mg 1%
Saturated fat 1.261g 1.437g 1%
Protein per 100 calories 12g 4.8g N/A
Calories per 10 g protein 83kcal 210kcal N/A
Weight per 100 calories 69g 60g N/A
Unsaturated / Saturated Fat ratio 5.4 5.3 N/A
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%

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%

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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 - 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.