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  6. Cheese sandwich vs. Hummus

Cheese sandwich vs. Hummus — In-Depth Nutrition Comparison

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Differences between Cheese sandwich and Hummus

  • Cheese sandwich has more Selenium, Phosphorus, Vitamin B2, Calcium, Vitamin B3, Vitamin B1, and Manganese, while Hummus has more Copper.
  • Hummus's daily need coverage for Copper is 41% higher.
  • Hummus contains 9 times less Selenium than Cheese sandwich. Cheese sandwich contains 24.3µg of Selenium, while Hummus contains 2.6µg.
  • The amount of Saturated Fat in Hummus is lower.

The food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Hummus, commercial.

Infographic

Cheese sandwich 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.
Cheese sandwich
Cheese sandwich
6
:
4
Hummus
Hummus
Contains more Calcium +436.8%
Contains more Phosphorus +117%
Contains more Potassium +34.2%
Contains more Manganese +40.1%
Contains more Selenium +834.6%
Contains more Magnesium +31.5%
Contains less Sodium -54.8%
Contains more Zinc +110.3%
Contains more Copper +229.4%
Equal in Iron - 2.44
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Calcium +436.8%
Contains more Phosphorus +117%
Contains more Potassium +34.2%
Contains more Manganese +40.1%
Contains more Selenium +834.6%
Contains more Magnesium +31.5%
Contains less Sodium -54.8%
Contains more Zinc +110.3%
Contains more Copper +229.4%
Equal in Iron - 2.44

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.
Cheese sandwich
Cheese sandwich
8
:
2
Hummus
Hummus
Contains more Vitamin A +136.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +98.9%
Contains more Vitamin B2 +567.2%
Contains more Vitamin B3 +447.3%
Contains more Vitamin B5 +371.2%
Contains more Vitamin B6 +30.5%
Contains more Vitamin B12 +∞%
Contains more Folate +29.7%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Hummus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Contains more Vitamin A +136.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +98.9%
Contains more Vitamin B2 +567.2%
Contains more Vitamin B3 +447.3%
Contains more Vitamin B5 +371.2%
Contains more Vitamin B6 +30.5%
Contains more Vitamin B12 +∞%
Contains more Folate +29.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
4
:
1
Hummus
Hummus
Contains more Protein +24.1%
Contains more Fats +160.4%
Contains more Carbs +307.3%
Contains more Other +134.6%
Contains more Water +1980.9%
Cheese sandwich
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Hummus
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 Protein +24.1%
Contains more Fats +160.4%
Contains more Carbs +307.3%
Contains more Other +134.6%
Contains more Water +1980.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
2
:
1
Hummus
Hummus
Contains more Monounsaturated Fat +156.3%
Contains more Polyunsaturated fat +153.7%
Contains less Saturated Fat -65.2%
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains more Monounsaturated Fat +156.3%
Contains more Polyunsaturated fat +153.7%
Contains less Saturated Fat -65.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese sandwich Hummus
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Hummus Opinion
Net carbs 55.1g 8.29g Cheese sandwich
Protein 9.8g 7.9g Cheese sandwich
Fats 25g 9.6g Cheese sandwich
Carbs 58.2g 14.29g Cheese sandwich
Calories 497kcal 166kcal Cheese sandwich
Fiber 3.1g 6g Hummus
Calcium 204mg 38mg Cheese sandwich
Iron 2.62mg 2.44mg Cheese sandwich
Magnesium 54mg 71mg Hummus
Phosphorus 382mg 176mg Cheese sandwich
Potassium 306mg 228mg Cheese sandwich
Sodium 839mg 379mg Hummus
Zinc 0.87mg 1.83mg Hummus
Copper 0.16mg 0.527mg Hummus
Manganese 1.083mg 0.773mg Cheese sandwich
Selenium 24.3µg 2.6µg Cheese sandwich
Vitamin A 71IU 30IU Cheese sandwich
Vitamin A RAE 21µg Cheese sandwich
Vitamin C 1.5mg 0mg Cheese sandwich
Vitamin B1 0.358mg 0.18mg Cheese sandwich
Vitamin B2 0.427mg 0.064mg Cheese sandwich
Vitamin B3 3.185mg 0.582mg Cheese sandwich
Vitamin B5 0.622mg 0.132mg Cheese sandwich
Vitamin B6 0.261mg 0.2mg Cheese sandwich
Folate 64µg 83µg Hummus
Vitamin B12 0.12µg 0µg Cheese sandwich
Tryptophan 0.13mg Cheese sandwich
Threonine 0.298mg Cheese sandwich
Isoleucine 0.383mg Cheese sandwich
Leucine 0.698mg Cheese sandwich
Lysine 0.344mg Cheese sandwich
Methionine 0.167mg Cheese sandwich
Phenylalanine 0.472mg Cheese sandwich
Valine 0.438mg Cheese sandwich
Histidine 0.219mg Cheese sandwich
Cholesterol 7mg 0mg Hummus
Saturated Fat 4.129g 1.437g Hummus
Monounsaturated Fat 10.351g 4.039g Cheese sandwich
Polyunsaturated fat 9.166g 3.613g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Cheese sandwich
16%
Hummus
Minerals Daily Need Coverage Score
85%
Cheese sandwich
64%
Hummus

Comparison summary

Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 460mg)
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 2.692g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 48)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $1.5)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.