Hummus vs. Avocado — In-Depth Nutrition Comparison
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A recap on differences between hummus and avocadoes
- Hummus is higher in copper, manganese, iron, phosphorus, zinc, magnesium, and vitamin B1, yet avocadoes are higher in vitamin B5 and vitamin C.
- Hummus covers your daily copper needs 37% more than avocadoes.
- Hummus contains 54 times more sodium than avocadoes. While hummus contains 379mg of sodium, avocadoes contain only 7mg.
- The glycemic index of hummus is lower.
Food varieties used in this article are Hummus, commercial and Avocados, raw, all commercial varieties.
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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.
| Contains more MagnesiumMagnesium | +144.8% |
| Contains more CalciumCalcium | +216.7% |
| Contains more IronIron | +343.6% |
| Contains more CopperCopper | +177.4% |
| Contains more ZincZinc | +185.9% |
| Contains more PhosphorusPhosphorus | +238.5% |
| Contains more ManganeseManganese | +444.4% |
| Contains more SeleniumSelenium | +550% |
| Contains more PotassiumPotassium | +112.7% |
| Contains less SodiumSodium | -98.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +168.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +103.1% |
| Contains more Vitamin B3Vitamin B3 | +198.6% |
| Contains more Vitamin B5Vitamin B5 | +952.3% |
| Contains more Vitamin B6Vitamin B6 | +28.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.19mg | 37% |
| Manganese | 0.773mg | 0.142mg | 27% |
| Vitamin B5 | 0.132mg | 1.389mg | 25% |
| Iron | 2.44mg | 0.55mg | 24% |
| Phosphorus | 176mg | 52mg | 18% |
| Vitamin K | 21µg | 18% | |
| Sodium | 379mg | 7mg | 16% |
| Vitamin E | 2.07mg | 14% | |
| Monounsaturated fat | 4.039g | 9.799g | 14% |
| Protein | 7.9g | 2g | 12% |
| Polyunsaturated fat | 3.613g | 1.816g | 12% |
| Zinc | 1.83mg | 0.64mg | 11% |
| Vitamin C | 0mg | 10mg | 11% |
| Magnesium | 71mg | 29mg | 10% |
| Vitamin B1 | 0.18mg | 0.067mg | 9% |
| Potassium | 228mg | 485mg | 8% |
| Fats | 9.6g | 14.66g | 8% |
| Vitamin B3 | 0.582mg | 1.738mg | 7% |
| Vitamin B2 | 0.064mg | 0.13mg | 5% |
| Vitamin B6 | 0.2mg | 0.257mg | 4% |
| Selenium | 2.6µg | 0.4µg | 4% |
| Saturated fat | 1.437g | 2.126g | 3% |
| Choline | 14.2mg | 3% | |
| Fiber | 6g | 6.7g | 3% |
| Calcium | 38mg | 12mg | 3% |
| Carbs | 14.29g | 8.53g | 2% |
| Vitamin A | 7µg | 1% | |
| Folate | 83µg | 81µg | 1% |
| Calories | 166kcal | 160kcal | 0% |
| Net carbs | 8.29g | 1.83g | N/A |
| Sugar | 0.66g | N/A | |
| Starch | 0.11g | 0% | |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +295% |
| Contains more CarbsCarbs | +67.5% |
| Contains more FatsFats | +52.7% |
~equal in
Water
~73.23g
~equal in
Other
~1.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.4% |
| Contains more Poly. FatPolyunsaturated fat | +99% |
| Contains more Mono. FatMonounsaturated fat | +142.6% |
