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  6. Hummus vs. Arrowroot

Hummus vs. Arrowroot — In-Depth Nutrition Comparison

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A recap on differences between hummus and arrowroot

  • Hummus is higher in copper, manganese, fiber, phosphorus, magnesium, and zinc, yet arrowroot is higher in folate and vitamin B3.
  • Arrowroot covers your daily folate needs 64% more than hummus.
  • Hummus contains 37 times more saturated fat than arrowroot. While hummus contains 1.437g of saturated fat, arrowroot contains only 0.039g.
  • The glycemic index of hummus is lower.

Food varieties used in this article are Hummus, commercial and Arrowroot, raw.

Infographic

Hummus vs Arrowroot 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
7
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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +184%
Contains more CalciumCalcium +533.3%
Contains more CopperCopper +335.5%
Contains more ZincZinc +190.5%
Contains more PhosphorusPhosphorus +79.6%
Contains more ManganeseManganese +344.3%
Contains more SeleniumSelenium +271.4%
Contains more PotassiumPotassium +99.1%
Contains less SodiumSodium -93.1%
~equal in Iron ~2.22mg

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
1
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +190.9%
Contains more Vitamin B5Vitamin B5 +121.2%
Contains more Vitamin B6Vitamin B6 +33%
Contains more FolateFolate +307.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.059mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hummus Arrowroot DV% diff.
Folate 83µg 338µg 64%
Copper 0.527mg 0.121mg 45%
Manganese 0.773mg 0.174mg 26%
Polyunsaturated fat 3.613g 0.092g 23%
Fiber 6g 1.3g 19%
Sodium 379mg 26mg 15%
Fats 9.6g 0.2g 14%
Zinc 1.83mg 0.63mg 11%
Phosphorus 176mg 98mg 11%
Magnesium 71mg 25mg 11%
Monounsaturated fat 4.039g 0.004g 10%
Potassium 228mg 454mg 7%
Protein 7.9g 4.24g 7%
Vitamin B3 0.582mg 1.693mg 7%
Saturated fat 1.437g 0.039g 6%
Calories 166kcal 65kcal 5%
Vitamin B6 0.2mg 0.266mg 5%
Vitamin B5 0.132mg 0.292mg 3%
Iron 2.44mg 2.22mg 3%
Calcium 38mg 6mg 3%
Selenium 2.6µg 0.7µg 3%
Vitamin B1 0.18mg 0.143mg 3%
Vitamin C 0mg 1.9mg 2%
Net carbs 8.29g 12.09g N/A
Carbs 14.29g 13.39g 0%
Vitamin A 1µg 0%
Vitamin B2 0.064mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +86.3%
Contains more FatsFats +4700%
Contains more OtherOther +14.1%
Contains more WaterWater +21.3%
~equal in Carbs ~13.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +100875%
Contains more Poly. FatPolyunsaturated fat +3827.2%
Contains less Sat. FatSaturated fat -97.3%

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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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.