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Mackerel vs. Hummus — In-Depth Nutrition Comparison

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How are mackerel and hummus different?

  • Mackerel is richer in vitamin B12, vitamin D, selenium, and vitamin B3, while hummus is higher in copper, fiber, and folate.
  • Mackerel covers your daily need for vitamin B12, 500% more than hummus.
  • Hummus is lower in cholesterol.

Fish, mackerel, salted and Hummus, commercial types were used in this article.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +73.7%
Contains more PotassiumPotassium +128.1%
Contains more PhosphorusPhosphorus +44.3%
Contains more SeleniumSelenium +2723.1%
Contains more MagnesiumMagnesium +18.3%
Contains more IronIron +74.3%
Contains more CopperCopper +427%
Contains more ZincZinc +66.4%
Contains less SodiumSodium -91.5%

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +196.9%
Contains more Vitamin B3Vitamin B3 +467%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +800%
Contains more FolateFolate +453.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
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 +134.2%
Contains more FatsFats +161.5%
Contains more OtherOther +727.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +54.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Hummus
1
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 +106%
Contains more Poly. FatPolyunsaturated fat +71.9%
Contains less Sat. FatSaturated fat -79.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Hummus DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 379mg 177%
Selenium 73.4µg 2.6µg 129%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Copper 0.1mg 0.527mg 47%
Manganese 0.773mg 34%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 1.437g 26%
Fiber 0g 6g 24%
Fats 25.1g 9.6g 24%
Protein 18.5g 7.9g 21%
Choline 101.6mg 18%
Vitamin B3 3.3mg 0.582mg 17%
Polyunsaturated fat 6.21g 3.613g 17%
Folate 15µg 83µg 17%
Vitamin E 2.38mg 16%
Vitamin B6 0.41mg 0.2mg 16%
Vitamin B1 0.02mg 0.18mg 13%
Iron 1.4mg 2.44mg 13%
Monounsaturated fat 8.32g 4.039g 11%
Phosphorus 254mg 176mg 11%
Vitamin B2 0.19mg 0.064mg 10%
Potassium 520mg 228mg 9%
Vitamin K 7.8µg 7%
Calories 305kcal 166kcal 7%
Zinc 1.1mg 1.83mg 7%
Vitamin A 47µg 5%
Carbs 0g 14.29g 5%
Vitamin B5 0.132mg 3%
Calcium 66mg 38mg 3%
Magnesium 60mg 71mg 3%
Net carbs 0g 8.29g N/A
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel 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
172%
Mackerel
14%
Hummus
Minerals Daily Need Coverage Score
131%
Mackerel
64%
Hummus

Comparison summary

Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 4071mg)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 5.711g)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $5.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.