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Hummus vs. Beetroot — In-Depth Nutrition Comparison

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How are hummus and beetroot different?

  • Hummus is higher than beetroot in copper, iron, phosphorus, manganese, zinc, fiber, vitamin B1, magnesium, and vitamin B6.
  • Hummus covers your daily need for copper, 50% more than beetroot.
  • Hummus contains 6 times more vitamin B1 than beetroot. Hummus contains 0.18mg of vitamin B1, while beetroot contains 0.031mg.
  • Beetroot is lower in sodium.
  • Beetroot has a higher glycemic index (64) than hummus (6).

Hummus, commercial and Beets, raw types were used in this article.

Infographic

Hummus vs Beetroot infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +208.7%
Contains more CalciumCalcium +137.5%
Contains more IronIron +205%
Contains more CopperCopper +602.7%
Contains more ZincZinc +422.9%
Contains more PhosphorusPhosphorus +340%
Contains more ManganeseManganese +135%
Contains more SeleniumSelenium +271.4%
Contains more PotassiumPotassium +42.5%
Contains less SodiumSodium -79.4%

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
4
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin B1Vitamin B1 +480.6%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +74.3%
Contains more Vitamin B6Vitamin B6 +198.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +17.4%
Contains more FolateFolate +31.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Beetroot DV% diff.
Copper 0.527mg 0.075mg 50%
Polyunsaturated fat 3.613g 0.06g 24%
Iron 2.44mg 0.8mg 21%
Manganese 0.773mg 0.329mg 19%
Phosphorus 176mg 40mg 19%
Fats 9.6g 0.17g 15%
Protein 7.9g 1.61g 13%
Fiber 6g 2.8g 13%
Zinc 1.83mg 0.35mg 13%
Sodium 379mg 78mg 13%
Vitamin B1 0.18mg 0.031mg 12%
Magnesium 71mg 23mg 11%
Monounsaturated fat 4.039g 0.032g 10%
Vitamin B6 0.2mg 0.067mg 10%
Folate 83µg 109µg 7%
Saturated fat 1.437g 0.027g 6%
Calories 166kcal 43kcal 6%
Vitamin C 0mg 4.9mg 5%
Selenium 2.6µg 0.7µg 3%
Potassium 228mg 325mg 3%
Carbs 14.29g 9.56g 2%
Vitamin B2 0.064mg 0.04mg 2%
Vitamin B3 0.582mg 0.334mg 2%
Calcium 38mg 16mg 2%
Choline 6mg 1%
Net carbs 8.29g 6.76g N/A
Sugar 6.76g N/A
Vitamin E 0.04mg 0%
Vitamin A 2µg 0%
Vitamin B5 0.132mg 0.155mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +390.7%
Contains more FatsFats +5547.1%
Contains more CarbsCarbs +49.5%
Contains more OtherOther +50%
Contains more WaterWater +31.5%

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +12521.9%
Contains more Poly. FatPolyunsaturated fat +5921.7%
Contains less Sat. FatSaturated fat -98.1%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.