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Plantain raw vs. Hummus — In-Depth Nutrition Comparison

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A recap on differences between plantain raw and hummus

  • Plantain raw is higher in vitamin A and vitamin C, yet hummus is higher in copper, iron, phosphorus, zinc, folate, fiber, and vitamin B1.
  • Hummus covers your daily copper needs 50% more than plantain raw.
  • The amount of sodium in plantain raw is lower.
  • The glycemic index of hummus is lower.

Food varieties used in this article are Plantains, raw and Hummus, commercial.

Infographic

Plantain raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 +118.9%
Contains less SodiumSodium -98.9%
Contains more MagnesiumMagnesium +91.9%
Contains more CalciumCalcium +1166.7%
Contains more IronIron +306.7%
Contains more CopperCopper +550.6%
Contains more ZincZinc +1207.1%
Contains more PhosphorusPhosphorus +417.6%
Contains more SeleniumSelenium +73.3%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Hummus
3
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 B3Vitamin B3 +17.9%
Contains more Vitamin B5Vitamin B5 +97%
Contains more Vitamin B6Vitamin B6 +49.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more FolateFolate +277.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Hummus
4
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 CarbsCarbs +123.2%
Contains more ProteinProtein +507.7%
Contains more FatsFats +2494.6%
Contains more OtherOther +39.7%
~equal in Water ~66.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +12521.9%
Contains more Poly. FatPolyunsaturated fat +5136.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain raw Hummus DV% diff.
Copper 0.081mg 0.527mg 50%
Manganese 0.773mg 34%
Polyunsaturated fat 0.069g 3.613g 24%
Iron 0.6mg 2.44mg 23%
Vitamin C 18.4mg 0mg 20%
Phosphorus 34mg 176mg 20%
Sodium 4mg 379mg 16%
Fiber 2.3g 6g 15%
Folate 22µg 83µg 15%
Zinc 0.14mg 1.83mg 15%
Fats 0.37g 9.6g 14%
Protein 1.3g 7.9g 13%
Vitamin B1 0.052mg 0.18mg 11%
Monounsaturated fat 0.032g 4.039g 10%
Potassium 499mg 228mg 8%
Magnesium 37mg 71mg 8%
Vitamin B6 0.299mg 0.2mg 8%
Vitamin A 56µg 6%
Saturated fat 0.143g 1.437g 6%
Carbs 31.89g 14.29g 6%
Calcium 3mg 38mg 4%
Vitamin B5 0.26mg 0.132mg 3%
Choline 13.5mg 2%
Calories 122kcal 166kcal 2%
Selenium 1.5µg 2.6µg 2%
Vitamin B3 0.686mg 0.582mg 1%
Vitamin K 0.7µg 1%
Vitamin B2 0.054mg 0.064mg 1%
Vitamin E 0.14mg 1%
Net carbs 29.59g 8.29g N/A
Sugar 15g N/A
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Which food is preferable for your diet?

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

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
18%
Plantain raw
14%
Hummus
Minerals Daily Need Coverage Score
15%
Plantain raw
64%
Hummus

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 375mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 1.294g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $1.5)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 15g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.