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Cheese vs. Hummus — In-Depth Nutrition Comparison

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What are the differences between cheese and hummus?

  • Cheese is higher in calcium, selenium, vitamin B12, phosphorus, and vitamin B2; however, hummus is richer in copper, manganese, and iron.
  • Cheese's daily need coverage for saturated fat is 87% more.
  • Hummus has less cholesterol.

We used Cheese, cheddar and Hummus, commercial types in this article.

Infographic

Cheese 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
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Hummus
Hummus
6
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 CalciumCalcium +1768.4%
Contains more ZincZinc +98.9%
Contains more PhosphorusPhosphorus +158.5%
Contains more SeleniumSelenium +996.2%
Contains more MagnesiumMagnesium +163%
Contains more PotassiumPotassium +200%
Contains more IronIron +1642.9%
Contains more CopperCopper +1656.7%
Contains less SodiumSodium -42%
Contains more ManganeseManganese +2763%

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
Cheese
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Hummus
Hummus
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +568.8%
Contains more Vitamin B5Vitamin B5 +210.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +520.7%
Contains more Vitamin B3Vitamin B3 +886.4%
Contains more Vitamin B6Vitamin B6 +203%
Contains more FolateFolate +207.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Hummus DV% diff.
Saturated fat 18.867g 1.437g 79%
Calcium 710mg 38mg 67%
Copper 0.03mg 0.527mg 55%
Selenium 28.5µg 2.6µg 47%
Vitamin B12 1.1µg 0µg 46%
Phosphorus 455mg 176mg 40%
Vitamin A 330µg 37%
Fats 33.31g 9.6g 36%
Cholesterol 99mg 0mg 33%
Manganese 0.027mg 0.773mg 32%
Protein 22.87g 7.9g 30%
Iron 0.14mg 2.44mg 29%
Vitamin B2 0.428mg 0.064mg 28%
Fiber 0g 6g 24%
Zinc 3.64mg 1.83mg 16%
Polyunsaturated fat 1.421g 3.613g 15%
Folate 27µg 83µg 14%
Vitamin B1 0.029mg 0.18mg 13%
Monounsaturated fat 9.246g 4.039g 13%
Calories 404kcal 166kcal 12%
Sodium 653mg 379mg 12%
Magnesium 27mg 71mg 10%
Vitamin B6 0.066mg 0.2mg 10%
Vitamin B5 0.41mg 0.132mg 6%
Vitamin E 0.71mg 5%
Carbs 3.09g 14.29g 4%
Potassium 76mg 228mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.059mg 0.582mg 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Protein per 100 calories 5.7g 4.8g N/A
Calories per 10 g protein 177kcal 210kcal N/A
Weight per 100 calories 25g 60g N/A
Unsaturated / Saturated Fat ratio 0.57 5.3 N/A
Net carbs 3.09g 8.29g N/A
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Hummus
Hummus
2
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 ProteinProtein +189.5%
Contains more FatsFats +247%
Contains more OtherOther +129%
Contains more CarbsCarbs +362.5%
Contains more WaterWater +79.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Hummus
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 +128.9%
Contains less Sat. FatSaturated fat -92.4%
Contains more Poly. FatPolyunsaturated fat +154.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.