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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

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Hummus
8
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 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.
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Hummus
1
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 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.
Avocado Hummus
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Hummus 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?

ok
ok
is better in case of low diet
Avocado Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Avocado
14%
Hummus
Minerals Daily Need Coverage Score
21%
Avocado
64%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 0.689g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 372mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.7)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.