Comparing Nutrients in 500 calories Commercial HummusVS Tofu, extra firm, prepared with nigari

Weight per 500 calories

Commercial Hummus

211g

Tofu, extra firm, prepared with nigari

602g

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 500 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%

500 kcal ▼

Macro Nutrients

Commercial Hummusvs Tofu, extra firm, prepared with nigari

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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38.8%37.6g

Fat

32.7%31.7g

37.6 gvs31.7 g

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

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17%5.4g

Saturated Fat

17.3%5.54g

5.4 gvs5.54 g

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

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96%1.53g

Omega 3

98%1.57g

1.53 gvs1.57 g

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

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100%17g

Omega 6

84.5%14.4g

17 gvs14.4 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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24.3%31.6g

Carbohydrate

5.47%7.1g

31.6 gvs7.1 g

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

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1.8%1.3g

Sugars

5.9%4.28g

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

1.3 gvs4.28 g

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

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0.81%0.59g

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]

0.59 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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%0.72g

Sucrose

0.72 gvsNA g

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

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30.5%11.6g

Fiber

16%6.02g

11.6 gvs6.02 g

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

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29.3%16.4g

Protein

107%60g

16.4 gvs60 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

0.23%2.1μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.1 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

28%0.34mg

Vitamin B1

24%0.29mg

Thiamine

0.34 mgvs0.29 mg

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

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20.6%0.27mg

Vitamin B2

22.2%0.29mg

Riboflavin

0.27 mgvs0.29 mg

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

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13.5%2.16mg

Vitamin B3

9.07%1.45mg

Niacin, nicotinic acid, niacinamide

2.16 mgvs1.45 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

14.6%0.73mg

Vitamin B5

102%5.1mg

Pantothenic acid

0.73 mgvs5.1 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

23.7%0.31mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.31 mgvs0.5 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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25.3%101μg

Vitamin B9

13.6%54.2μg

Folates and Folic Acid

101 μgvs54.2 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

21.7%3.25mg

Vitamin E

0.4%0.06mg

Tocopherols and Tocotrienols

3.25 mgvs0.06 mg

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

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40%48μg

Vitamin K

14%17μg

Phytomenadione or phylloquinone

48 μgvs17 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

9.9%99mg

Calcium

170%1699mg

99 mgvs1699 mg

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

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88.4%0.8mg

Copper

134%1.2mg

0.8 mgvs1.2 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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67%5.36mg

Iron

154%12.3mg

5.36 mgvs12.3 mg

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

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37.7%158mg

Magnesium

50.2%211mg

158 mgvs211 mg

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

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106%2.44mg

Manganese

174%4mg

2.44 mgvs4 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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54.6%382mg

Phosphorus

96%669mg

382 mgvs669 mg

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

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19.4%658mg

Potassium

23%783mg

658 mgvs783 mg

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

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18%9.9μg

Selenium

142%78.3μg

9.9 μgvs78.3 μg

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

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60%899mg

Sodium

1.6%24mg

899 mgvs24 mg

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

Find Legumes rich in Sodium

27.6%3.04mg

Zinc

58.6%6.45mg

3.04 mgvs6.45 mg

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

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3.27%121g

Water

13.4%496g

121 gvs496 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Commercial Hummus as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Commercial HummusVS Tofu, extra firm, prepared with nigari

Weight per 500 calories

Which food has more nutrients per 500 calories - Commercial Hummus or Tofu, extra firm, prepared with nigari?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: