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Hummus vs. Basil — In-Depth Nutrition Comparison

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Important differences between hummus and basil

  • Hummus has more fiber, phosphorus, copper, vitamin B1, and zinc; however, basil has more vitamin A, vitamin C, manganese, and calcium.
  • Basil's daily need coverage for vitamin A is 105% more.
  • Hummus has 95 times more sodium than basil. Hummus has 379mg of sodium, while basil has 4mg.
  • Basil has a higher glycemic index than hummus.

The food varieties used in the comparison are Hummus, commercial and Basil, fresh.

Infographic

Hummus vs Basil 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
4
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%
Basil
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more CopperCopper +36.9%
Contains more ZincZinc +125.9%
Contains more PhosphorusPhosphorus +214.3%
Contains more SeleniumSelenium +766.7%
Contains more CalciumCalcium +365.8%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +29.9%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +48.5%
~equal in Magnesium ~64mg

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
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%
Basil
8
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin B1Vitamin B1 +429.4%
Contains more Vitamin B6Vitamin B6 +29%
Contains more FolateFolate +22.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +55%
Contains more Vitamin B5Vitamin B5 +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Basil
1
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more ProteinProtein +150.8%
Contains more FatsFats +1400%
Contains more CarbsCarbs +439.2%
Contains more WaterWater +38.2%
~equal in Other ~1.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated fat +4489.8%
Contains more Poly. FatPolyunsaturated fat +828.8%
Contains less Sat. FatSaturated fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Basil DV% diff.
Vitamin K 414.8µg 346%
Vitamin A 264µg 29%
Polyunsaturated fat 3.613g 0.389g 21%
Vitamin C 0mg 18mg 20%
Fiber 6g 1.6g 18%
Phosphorus 176mg 56mg 17%
Manganese 0.773mg 1.148mg 16%
Copper 0.527mg 0.385mg 16%
Sodium 379mg 4mg 16%
Fats 9.6g 0.64g 14%
Calcium 38mg 177mg 14%
Vitamin B1 0.18mg 0.034mg 12%
Monounsaturated fat 4.039g 0.088g 10%
Protein 7.9g 3.15g 10%
Iron 2.44mg 3.17mg 9%
Zinc 1.83mg 0.81mg 9%
Calories 166kcal 23kcal 7%
Saturated fat 1.437g 0.041g 6%
Vitamin E 0.8mg 5%
Folate 83µg 68µg 4%
Carbs 14.29g 2.65g 4%
Selenium 2.6µg 0.3µg 4%
Vitamin B6 0.2mg 0.155mg 3%
Vitamin B3 0.582mg 0.902mg 2%
Vitamin B5 0.132mg 0.209mg 2%
Magnesium 71mg 64mg 2%
Potassium 228mg 295mg 2%
Choline 11.4mg 2%
Vitamin B2 0.064mg 0.076mg 1%
Net carbs 8.29g 1.05g N/A
Sugar 0.3g N/A
Tryptophan 0.039mg 0%
Threonine 0.104mg 0%
Isoleucine 0.104mg 0%
Leucine 0.191mg 0%
Lysine 0.11mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.13mg 0%
Valine 0.127mg 0%
Histidine 0.051mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Basil
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
14%
Hummus
104%
Basil
Minerals Daily Need Coverage Score
64%
Hummus
57%
Basil

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 64)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.3)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 375mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 1.396g)
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.