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French fries vs. Hummus — In-Depth Nutrition Comparison

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What are the main differences between french fries and hummus?

  • French fries are richer in vitamin B3, vitamin B6, potassium, and vitamin B5, while hummus is higher in copper, manganese, iron, folate, zinc, and fiber.
  • Hummus's daily need coverage for copper is 45% higher.
  • Hummus has 5 times less vitamin B3 than french fries. French fries have 3.004mg of vitamin B3, while hummus has 0.582mg.
  • French fries have a higher glycemic index (70) than hummus (6).

We used Fast foods, potato, french fried in vegetable oil and Hummus, commercial types in this comparison.

Infographic

French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
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 +153.9%
Contains less SodiumSodium -44.6%
Contains more MagnesiumMagnesium +102.9%
Contains more CalciumCalcium +111.1%
Contains more IronIron +201.2%
Contains more CopperCopper +325%
Contains more ZincZinc +266%
Contains more PhosphorusPhosphorus +40.8%
Contains more ManganeseManganese +213%
Contains more SeleniumSelenium +188.9%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Hummus
2
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +416.2%
Contains more Vitamin B5Vitamin B5 +339.4%
Contains more Vitamin B6Vitamin B6 +86%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +64.1%
Contains more FolateFolate +176.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.18mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 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 FatsFats +53.4%
Contains more CarbsCarbs +190%
Contains more OtherOther +14.2%
Contains more ProteinProtein +130.3%
Contains more WaterWater +72.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 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 +47.8%
Contains more Poly. FatPolyunsaturated fat +49.4%
Contains less Sat. FatSaturated fat -38.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient French fries Hummus DV% diff.
Copper 0.124mg 0.527mg 45%
Manganese 0.247mg 0.773mg 23%
Iron 0.81mg 2.44mg 20%
Vitamin B3 3.004mg 0.582mg 15%
Folate 30µg 83µg 13%
Vitamin B6 0.372mg 0.2mg 13%
Zinc 0.5mg 1.83mg 12%
Polyunsaturated fat 5.398g 3.613g 12%
Vitamin E 1.67mg 11%
Potassium 579mg 228mg 10%
Magnesium 35mg 71mg 9%
Protein 3.43g 7.9g 9%
Carbs 41.44g 14.29g 9%
Vitamin B5 0.58mg 0.132mg 9%
Fiber 3.8g 6g 9%
Vitamin K 11.2µg 9%
Fats 14.73g 9.6g 8%
Choline 36.8mg 7%
Sodium 210mg 379mg 7%
Phosphorus 125mg 176mg 7%
Calories 312kcal 166kcal 7%
Monounsaturated fat 5.969g 4.039g 5%
Vitamin C 4.7mg 0mg 5%
Saturated fat 2.336g 1.437g 4%
Selenium 0.9µg 2.6µg 3%
Vitamin B2 0.039mg 0.064mg 2%
Calcium 18mg 38mg 2%
Vitamin B1 0.17mg 0.18mg 1%
Net carbs 37.64g 8.29g N/A
Sugar 0.3g N/A
Trans fat 0.06g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French fries Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
French fries
14%
Hummus
Minerals Daily Need Coverage Score
28%
French fries
64%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 0.899g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 169mg)
Which food is cheaper?
French fries
French fries is cheaper (difference - $1.5)
Which food is richer in vitamins?
French fries
French fries 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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.