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Hummus vs. Breadfruit — In-Depth Nutrition Comparison

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What are the differences between hummus and breadfruit?

  • Hummus is higher in copper, manganese, iron, phosphorus, folate, zinc, and magnesium; however, breadfruit is richer in vitamin C and potassium.
  • Hummus's daily need coverage for copper is 49% more.
  • Breadfruit contains 190 times less sodium than hummus. Hummus contains 379mg of sodium, while breadfruit contains 2mg.
  • Hummus has a lower glycemic index (6) than breadfruit (62).

We used Hummus, commercial and Breadfruit, raw types in this article.

Infographic

Hummus vs Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +184%
Contains more CalciumCalcium +123.5%
Contains more IronIron +351.9%
Contains more CopperCopper +527.4%
Contains more ZincZinc +1425%
Contains more PhosphorusPhosphorus +486.7%
Contains more ManganeseManganese +1188.3%
Contains more SeleniumSelenium +333.3%
Contains more PotassiumPotassium +114.9%
Contains less SodiumSodium -99.5%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin B1Vitamin B1 +63.6%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +492.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +54.6%
Contains more Vitamin B5Vitamin B5 +246.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Breadfruit DV% diff.
Copper 0.527mg 0.084mg 49%
Vitamin C 0mg 29mg 32%
Manganese 0.773mg 0.06mg 31%
Polyunsaturated fat 3.613g 0.066g 24%
Iron 2.44mg 0.54mg 24%
Phosphorus 176mg 30mg 21%
Folate 83µg 14µg 17%
Zinc 1.83mg 0.12mg 16%
Sodium 379mg 2mg 16%
Fats 9.6g 0.23g 14%
Protein 7.9g 1.07g 14%
Magnesium 71mg 25mg 11%
Monounsaturated fat 4.039g 0.034g 10%
Vitamin B6 0.2mg 0.1mg 8%
Potassium 228mg 490mg 8%
Vitamin B5 0.132mg 0.457mg 7%
Vitamin B1 0.18mg 0.11mg 6%
Saturated fat 1.437g 0.048g 6%
Fiber 6g 4.9g 4%
Carbs 14.29g 27.12g 4%
Selenium 2.6µg 0.6µg 4%
Calories 166kcal 103kcal 3%
Vitamin B2 0.064mg 0.03mg 3%
Vitamin B3 0.582mg 0.9mg 2%
Choline 9.8mg 2%
Calcium 38mg 17mg 2%
Vitamin E 0.1mg 1%
Net carbs 8.29g 22.22g N/A
Sugar 11g N/A
Vitamin K 0.5µg 0%
Threonine 0.052mg 0%
Isoleucine 0.064mg 0%
Leucine 0.065mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.026mg 0%
Valine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +638.3%
Contains more FatsFats +4073.9%
Contains more OtherOther +74.2%
Contains more CarbsCarbs +89.8%
~equal in Water ~70.65g

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +11779.4%
Contains more Poly. FatPolyunsaturated fat +5374.2%
Contains less Sat. FatSaturated fat -96.7%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.