Avocado vs. Hummus — In-Depth Nutrition Comparison
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A recap on differences between avocadoes and hummus
- Avocadoes are higher in vitamin B5 and vitamin C, yet hummus is higher in copper, manganese, iron, phosphorus, zinc, magnesium, and vitamin B1.
- Hummus covers your daily copper needs 37% more than avocadoes.
- The amount of sodium in avocadoes is lower.
- The glycemic index of hummus is lower.
Food varieties used in this article are Avocados, raw, all commercial varieties and Hummus, commercial.
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.
| Contains more PotassiumPotassium | +112.7% |
| Contains less SodiumSodium | -98.2% |
| Contains more MagnesiumMagnesium | +144.8% |
| Contains more CalciumCalcium | +216.7% |
| Contains more IronIron | +343.6% |
| Contains more CopperCopper | +177.4% |
| Contains more ZincZinc | +185.9% |
| Contains more PhosphorusPhosphorus | +238.5% |
| Contains more ManganeseManganese | +444.4% |
| Contains more SeleniumSelenium | +550% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +103.1% |
| Contains more Vitamin B3Vitamin B3 | +198.6% |
| Contains more Vitamin B5Vitamin B5 | +952.3% |
| Contains more Vitamin B6Vitamin B6 | +28.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +168.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +52.7% |
| Contains more ProteinProtein | +295% |
| Contains more CarbsCarbs | +67.5% |
~equal in
Water
~66.59g
~equal in
Other
~1.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +142.6% |
| Contains less Sat. FatSaturated fat | -32.4% |
| Contains more Poly. FatPolyunsaturated fat | +99% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.19mg | 0.527mg | 37% |
| Manganese | 0.142mg | 0.773mg | 27% |
| Vitamin B5 | 1.389mg | 0.132mg | 25% |
| Iron | 0.55mg | 2.44mg | 24% |
| Phosphorus | 52mg | 176mg | 18% |
| Vitamin K | 21µg | 18% | |
| Sodium | 7mg | 379mg | 16% |
| Vitamin E | 2.07mg | 14% | |
| Monounsaturated fat | 9.799g | 4.039g | 14% |
| Protein | 2g | 7.9g | 12% |
| Polyunsaturated fat | 1.816g | 3.613g | 12% |
| Zinc | 0.64mg | 1.83mg | 11% |
| Vitamin C | 10mg | 0mg | 11% |
| Magnesium | 29mg | 71mg | 10% |
| Vitamin B1 | 0.067mg | 0.18mg | 9% |
| Potassium | 485mg | 228mg | 8% |
| Fats | 14.66g | 9.6g | 8% |
| Vitamin B3 | 1.738mg | 0.582mg | 7% |
| Vitamin B2 | 0.13mg | 0.064mg | 5% |
| Vitamin B6 | 0.257mg | 0.2mg | 4% |
| Selenium | 0.4µg | 2.6µg | 4% |
| Saturated fat | 2.126g | 1.437g | 3% |
| Choline | 14.2mg | 3% | |
| Fiber | 6.7g | 6g | 3% |
| Calcium | 12mg | 38mg | 3% |
| Carbs | 8.53g | 14.29g | 2% |
| Vitamin A | 7µg | 1% | |
| Folate | 81µg | 83µg | 1% |
| Calories | 160kcal | 166kcal | 0% |
| Net carbs | 1.83g | 8.29g | N/A |
| Sugar | 0.66g | N/A | |
| Starch | 0.11g | 0% | |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
14%
Minerals Daily Need Coverage Score
21%
64%
Comparison summary
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated fat?
Hummus is lower in Saturated fat (difference - 0.689g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Hummus is relatively richer in minerals
Which food contains less Sodium?
Avocado contains less Sodium (difference - 372mg)
Which food is cheaper?
Avocado is cheaper (difference - $0.7)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)