Dates vs. Hummus — In-Depth Nutrition Comparison
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A recap on differences between dates and hummus
- Dates are higher in potassium and vitamin B5, yet hummus is higher in copper, manganese, iron, phosphorus, folate, zinc, and vitamin B1.
- Hummus covers your daily copper needs 36% more than dates.
- Dates contain 4 times more vitamin B5 than hummus. While dates contain 0.589mg of vitamin B5, hummus contains only 0.132mg.
- The amount of sodium in dates is lower.
- The glycemic index of hummus is lower.
Food varieties used in this article are Dates, deglet noor 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 | +187.7% |
| Contains less SodiumSodium | -99.5% |
| Contains more SeleniumSelenium | +15.4% |
| Contains more MagnesiumMagnesium | +65.1% |
| Contains more IronIron | +139.2% |
| Contains more CopperCopper | +155.8% |
| Contains more ZincZinc | +531% |
| Contains more PhosphorusPhosphorus | +183.9% |
| Contains more ManganeseManganese | +195% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +118.9% |
| Contains more Vitamin B5Vitamin B5 | +346.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +246.2% |
| Contains more Vitamin B6Vitamin B6 | +21.2% |
| Contains more FolateFolate | +336.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.206mg | 0.527mg | 36% |
| Fructose | 19.56g | 24% | |
| Polyunsaturated fat | 0.019g | 3.613g | 24% |
| Manganese | 0.262mg | 0.773mg | 22% |
| Carbs | 75.03g | 14.29g | 20% |
| Iron | 1.02mg | 2.44mg | 18% |
| Phosphorus | 62mg | 176mg | 16% |
| Folate | 19µg | 83µg | 16% |
| Sodium | 2mg | 379mg | 16% |
| Zinc | 0.29mg | 1.83mg | 14% |
| Fats | 0.39g | 9.6g | 14% |
| Potassium | 656mg | 228mg | 13% |
| Vitamin B1 | 0.052mg | 0.18mg | 11% |
| Protein | 2.45g | 7.9g | 11% |
| Monounsaturated fat | 0.036g | 4.039g | 10% |
| Vitamin B5 | 0.589mg | 0.132mg | 9% |
| Fiber | 8g | 6g | 8% |
| Magnesium | 43mg | 71mg | 7% |
| Saturated fat | 0.032g | 1.437g | 6% |
| Calories | 282kcal | 166kcal | 6% |
| Vitamin B3 | 1.274mg | 0.582mg | 4% |
| Vitamin B6 | 0.165mg | 0.2mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Selenium | 3µg | 2.6µg | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 8.29g | N/A |
| Calcium | 39mg | 38mg | 0% |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Vitamin B2 | 0.066mg | 0.064mg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +425.1% |
| Contains more ProteinProtein | +222.4% |
| Contains more FatsFats | +2361.5% |
| Contains more WaterWater | +224.4% |
~equal in
Other
~1.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.8% |
| Contains more Mono. FatMonounsaturated fat | +11119.4% |
| Contains more Poly. FatPolyunsaturated fat | +18915.8% |
