Comparing Nutrients in 300 calories Commercial HummusVS Tofu, extra firm, prepared with nigari

Weight per 300 calories

Commercial Hummus

127g

Tofu, extra firm, prepared with nigari

361g

Commercial Hummus have 2.9 times more energy per 100g than Tofu, extra firm, prepared with nigari. It has above average energy density when compared to other foods. Tofu, extra firm, prepared with nigari having average energy density.

Which food has more nutrients per 300 calories - Commercial Hummus or Tofu, extra firm, prepared with nigari?

Macros Ratio

Protein Fat Carbs

Commercial Hummus

12%

64%

24%

Tofu, extra firm, prepared with nigari

43%

51%

300 kcal ▼

Macro Nutrients

Commercial Hummusvs Tofu, extra firm, prepared with nigari

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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23.3%22.6g

Fat

19.6%19g

22.6 gvs19 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10%3.24g

Saturated Fat

10.4%3.32g

3.24 gvs3.32 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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57.4%0.92g

Omega 3

59%0.94g

0.92 gvs0.94 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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60%10.2g

Omega 6

50.7%8.62g

10.2 gvs8.62 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.6%19g

Carbohydrate

3.3%4.27g

19 gvs4.27 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.1%0.78g

Sugars

3.54%2.57g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.78 gvs2.57 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.49%0.35g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.35 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g

Sucrose

0.43 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.3%6.96g

Fiber

9.5%3.6g

6.96 gvs3.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.6%9.85g

Protein

64.4%36g

9.85 gvs36 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Commercial Hummusvs Tofu, extra firm, prepared with nigari

0.14%1.27μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.27 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

17%0.2mg

Vitamin B1

14.5%0.17mg

Thiamine

0.2 mgvs0.17 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.4%0.16mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.16 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.1%1.3mg

Vitamin B3

5.44%0.87mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs0.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

8.76%0.44mg

Vitamin B5

61%3.05mg

Pantothenic acid

0.44 mgvs3.05 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

14.2%0.18mg

Vitamin B6

23%0.3mg

Pyridoxine

0.18 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15%60.8μg

Vitamin B9

8.13%32.5μg

Folates and Folic Acid

60.8 μgvs32.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

13%1.95mg

Vitamin E

0.24%0.036mg

Tocopherols and Tocotrienols

1.95 mgvs0.036 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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24%29μg

Vitamin K

8.43%10μg

Phytomenadione or phylloquinone

29 μgvs10 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Commercial Hummusvs Tofu, extra firm, prepared with nigari

5.95%59.5mg

Calcium

102%1019mg

59.5 mgvs1019 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53%0.48mg

Copper

80.3%0.72mg

0.48 mgvs0.72 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40%3.2mg

Iron

92%7.37mg

3.2 mgvs7.37 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.6%95mg

Magnesium

30%127mg

95 mgvs127 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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63.6%1.46mg

Manganese

105%2.4mg

1.46 mgvs2.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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32.7%229mg

Phosphorus

57.3%401mg

229 mgvs401 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.6%395mg

Potassium

14%470mg

395 mgvs470 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%5.95μg

Selenium

85.4%47μg

5.95 μgvs47 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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36%539mg

Sodium

0.96%14.5mg

539 mgvs14.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.6%1.82mg

Zinc

35%3.87mg

1.82 mgvs3.87 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.96%72.7g

Water

8.04%298g

72.7 gvs298 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Commercial Hummus vs Tofu, extra firm, prepared with nigari:

Commercial Hummus have 1.5 times more Vitamin B3, 1.9 times more Vitamin B9, 53.9 times more Vitamin E and 2.9 times more Vitamin K than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Commercial Hummus.
Both Commercial Hummus and Tofu, extra firm, prepared with nigari have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
Both Commercial Hummus as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Commercial Hummus vs Tofu, extra firm, prepared with nigari:

Commercial Hummus have 37.3 times more Sodium than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 17.1 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 7.9 times more Selenium, 2.1 times more Zinc and 4.1 times more Water than Commercial Hummus.
Both Commercial Hummus and Tofu, extra firm, prepared with nigari have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Commercial Hummus have 4.5 times more Carbohydrate and 1.9 times more Fiber than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 3.3 times more Sugars and 3.7 times more Protein than Commercial Hummus.
Both Commercial Hummus and Tofu, extra firm, prepared with nigari have similar amounts of Energy, Fat, Saturated Fat, Omega 3 and Omega 6 per 300 kcal.
Both Commercial Hummus as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Commercial HummusVS Hard Tofu, prepared with nigariTofu, extra firm, prepared with nigariVS Hard Tofu, prepared with nigari

Compare Foods

Comparing Nutrients in 300 calories Commercial HummusVS Tofu, extra firm, prepared with nigari

Weight per 300 calories

Which food has more nutrients per 300 calories - Commercial Hummus or Tofu, extra firm, prepared with nigari?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: