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  6. Dried fruit vs. Hummus

Dried fruit vs. Hummus — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Hummus

  • Dried fruit has more Potassium, and Vitamin B3, however, Hummus is richer in Manganese, Copper, Folate, Phosphorus, Vitamin B1, Zinc, and Magnesium.
  • Dried fruit covers your daily Potassium needs 27% more than Hummus.
  • Hummus has 4 times less Vitamin B3 than Dried fruit. Dried fruit has 2.589mg of Vitamin B3, while Hummus has 0.582mg.
  • Dried fruit contains less Sodium.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Hummus, commercial.

Infographic

Dried fruit 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.
Dried fruit
Dried fruit
4
:
6
Hummus
Hummus
Contains more Calcium +44.7%
Contains more Potassium +409.6%
Contains less Sodium -97.4%
Contains more Magnesium +121.9%
Contains more Phosphorus +147.9%
Contains more Zinc +369.2%
Contains more Copper +53.6%
Contains more Manganese +228.9%
Contains more Selenium +18.2%
Equal in Iron - 2.44
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Calcium +44.7%
Contains more Potassium +409.6%
Contains less Sodium -97.4%
Contains more Magnesium +121.9%
Contains more Phosphorus +147.9%
Contains more Zinc +369.2%
Contains more Copper +53.6%
Contains more Manganese +228.9%
Contains more Selenium +18.2%
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.
Dried fruit
Dried fruit
7
:
3
Hummus
Hummus
Contains more Vitamin A +11913.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.6%
Contains more Vitamin B3 +344.8%
Contains more Vitamin B5 +290.9%
Contains more Vitamin B1 +1100%
Contains more Vitamin B6 +39.9%
Contains more Folate +730%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 +11913.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.6%
Contains more Vitamin B3 +344.8%
Contains more Vitamin B5 +290.9%
Contains more Vitamin B1 +1100%
Contains more Vitamin B6 +39.9%
Contains more Folate +730%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
3
Hummus
Hummus
Contains more Carbs +338.3%
Contains more Other +58.6%
Contains more Protein +133%
Contains more Fats +1782.4%
Contains more Water +115.6%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 Carbs +338.3%
Contains more Other +58.6%
Contains more Protein +133%
Contains more Fats +1782.4%
Contains more Water +115.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Hummus
Hummus
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +5358.1%
Contains more Polyunsaturated fat +4782.4%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +5358.1%
Contains more Polyunsaturated fat +4782.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Hummus Opinion
Net carbs 55.34g 8.29g Dried fruit
Protein 3.39g 7.9g Hummus
Fats 0.51g 9.6g Hummus
Carbs 62.64g 14.29g Dried fruit
Calories 241kcal 166kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Hummus
Fiber 7.3g 6g Dried fruit
Calcium 55mg 38mg Dried fruit
Iron 2.66mg 2.44mg Dried fruit
Magnesium 32mg 71mg Hummus
Phosphorus 71mg 176mg Hummus
Potassium 1162mg 228mg Dried fruit
Sodium 10mg 379mg Dried fruit
Zinc 0.39mg 1.83mg Hummus
Copper 0.343mg 0.527mg Hummus
Manganese 0.235mg 0.773mg Hummus
Selenium 2.2µg 2.6µg Hummus
Vitamin A 3604IU 30IU Dried fruit
Vitamin A RAE 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.18mg Hummus
Vitamin B2 0.074mg 0.064mg Dried fruit
Vitamin B3 2.589mg 0.582mg Dried fruit
Vitamin B5 0.516mg 0.132mg Dried fruit
Vitamin B6 0.143mg 0.2mg Hummus
Folate 10µg 83µg Hummus
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.017g 1.437g Dried fruit
Monounsaturated Fat 0.074g 4.039g Hummus
Polyunsaturated fat 0.074g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
38%
Dried fruit
16%
Hummus
Minerals Daily Need Coverage Score
44%
Dried fruit
64%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 25)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.5)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 369mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.42g)
Which food is richer in vitamins?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.