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  6. Hummus vs. Almond butter

Hummus vs. Almond butter — In-Depth Nutrition Comparison

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Summary of differences between hummus and almond butter

  • Hummus has less vitamin B2, manganese, magnesium, phosphorus, copper, calcium, fiber, vitamin B3, and potassium than almond butter.
  • Almond butter covers your daily need for vitamin B2, 67% more than hummus.
  • Hummus has 54 times more sodium than almond butter. While hummus has 379mg of sodium, almond butter has only 7mg.

These are the specific foods used in this comparison Hummus, commercial and Nuts, almond butter, plain, without salt added.

Infographic

Hummus vs Almond butter 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.
Hummus
Hummus
0
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more MagnesiumMagnesium +293%
Contains more CalciumCalcium +813.2%
Contains more PotassiumPotassium +228.1%
Contains more IronIron +43%
Contains more CopperCopper +77.2%
Contains more ZincZinc +79.8%
Contains more PhosphorusPhosphorus +188.6%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +175.7%
~equal in Selenium ~2.4µg

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.
Hummus
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%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin B1Vitamin B1 +339%
Contains more Vitamin B6Vitamin B6 +94.2%
Contains more FolateFolate +56.6%
Contains more Vitamin B2Vitamin B2 +1367.2%
Contains more Vitamin B3Vitamin B3 +442.1%
Contains more Vitamin B5Vitamin B5 +140.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Almond butter DV% diff.
Vitamin E 24.21mg 161%
Fats 9.6g 55.5g 71%
Monounsaturated fat 4.039g 32.445g 71%
Vitamin B2 0.064mg 0.939mg 67%
Polyunsaturated fat 3.613g 13.613g 67%
Manganese 0.773mg 2.131mg 59%
Magnesium 71mg 279mg 50%
Phosphorus 176mg 508mg 47%
Copper 0.527mg 0.934mg 45%
Calcium 38mg 347mg 31%
Protein 7.9g 20.96g 26%
Calories 166kcal 614kcal 22%
Fiber 6g 10.3g 17%
Vitamin B3 0.582mg 3.155mg 16%
Sodium 379mg 7mg 16%
Potassium 228mg 748mg 15%
Zinc 1.83mg 3.29mg 13%
Iron 2.44mg 3.49mg 13%
Saturated fat 1.437g 4.152g 12%
Vitamin B1 0.18mg 0.041mg 12%
Choline 52.1mg 9%
Folate 83µg 53µg 8%
Vitamin B6 0.2mg 0.103mg 7%
Vitamin B5 0.132mg 0.318mg 4%
Carbs 14.29g 18.82g 2%
Net carbs 8.29g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Selenium 2.6µg 2.4µg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
1
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +3960.4%
Contains more ProteinProtein +165.3%
Contains more FatsFats +478.1%
Contains more CarbsCarbs +31.7%
Contains more OtherOther +90.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -65.4%
Contains more Mono. FatMonounsaturated fat +703.3%
Contains more Poly. FatPolyunsaturated fat +276.8%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.