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Hummus vs. Caesar salad — In-Depth Nutrition Comparison

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A recap on differences between Hummus and Caesar salad

  • Hummus is higher in Copper, Manganese, and Fiber, yet Caesar salad is higher in Selenium, Calcium, Vitamin B2, Vitamin B12, Vitamin B3, and Vitamin B1.
  • Caesar salad covers your daily Selenium needs 52% more than Hummus.
  • Hummus contains 4 times more Copper than Caesar salad. While Hummus contains 0.527mg of Copper, Caesar salad contains only 0.126mg.
  • The amount of Saturated Fat in Hummus is lower.

Food varieties used in this article are Hummus, commercial and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Hummus vs Caesar salad 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.
Contains more Magnesium +153.6%
Contains more Potassium +34.1%
Contains less Sodium -16.5%
Contains more Zinc +13.7%
Contains more Copper +318.3%
Contains more Manganese +140.8%
Contains more Calcium +513.2%
Contains more Phosphorus +31.3%
Contains more Selenium +1107.7%
Equal in Iron - 2.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 88% 20% 99% 15% 60% 44% 42% 42% 172%
Contains more Magnesium +153.6%
Contains more Potassium +34.1%
Contains less Sodium -16.5%
Contains more Zinc +13.7%
Contains more Copper +318.3%
Contains more Manganese +140.8%
Contains more Calcium +513.2%
Contains more Phosphorus +31.3%
Contains more Selenium +1107.7%
Equal in Iron - 2.34

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
2
:
Contains more Vitamin A +1100%
Contains more Vitamin B1 +109.4%
Contains more Vitamin B2 +364.1%
Contains more Vitamin B3 +456.2%
Contains more Vitamin B5 +238.6%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 13% 0% 0% 95% 69% 61% 27% 0% 0% 50% 15%
Contains more Vitamin A +1100%
Contains more Vitamin B1 +109.4%
Contains more Vitamin B2 +364.1%
Contains more Vitamin B3 +456.2%
Contains more Vitamin B5 +238.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +53.5%
Contains more Protein +69.5%
Contains more Carbs +120.4%
Contains more Other +34.6%
Equal in Fats - 9.54
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more Water +53.5%
Contains more Protein +69.5%
Contains more Carbs +120.4%
Contains more Other +34.6%
Equal in Fats - 9.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -65.8%
Contains more Monounsaturated Fat +69.7%
Contains more Polyunsaturated fat +147.3%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
52% 30% 18%
Saturated Fat: 4.206 g
Monounsaturated Fat: 2.38 g
Polyunsaturated fat: 1.461 g
Contains less Saturated Fat -65.8%
Contains more Monounsaturated Fat +69.7%
Contains more Polyunsaturated fat +147.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Caesar salad Opinion
Net carbs 8.29g 29.8g Caesar salad
Protein 7.9g 13.39g Caesar salad
Fats 9.6g 9.54g Hummus
Carbs 14.29g 31.5g Caesar salad
Calories 166kcal 265kcal Caesar salad
Starch 25.29g Caesar salad
Fructose 1.13g Caesar salad
Sugar 4.02g Hummus
Fiber 6g 1.7g Hummus
Calcium 38mg 233mg Caesar salad
Iron 2.44mg 2.34mg Hummus
Magnesium 71mg 28mg Hummus
Phosphorus 176mg 231mg Caesar salad
Potassium 228mg 170mg Hummus
Sodium 379mg 454mg Hummus
Zinc 1.83mg 1.61mg Hummus
Copper 0.527mg 0.126mg Hummus
Manganese 0.773mg 0.321mg Hummus
Selenium 2.6µg 31.4µg Caesar salad
Vitamin A 30IU 360IU Caesar salad
Vitamin A RAE 78µg Caesar salad
Vitamin E 0.61mg Caesar salad
Vitamin B1 0.18mg 0.377mg Caesar salad
Vitamin B2 0.064mg 0.297mg Caesar salad
Vitamin B3 0.582mg 3.237mg Caesar salad
Vitamin B5 0.132mg 0.447mg Caesar salad
Vitamin B6 0.2mg Hummus
Folate 83µg Hummus
Vitamin B12 0µg 0.4µg Caesar salad
Vitamin K 5.9µg Caesar salad
Tryptophan 0.15mg Caesar salad
Threonine 0.393mg Caesar salad
Isoleucine 0.547mg Caesar salad
Leucine 1.137mg Caesar salad
Lysine 0.523mg Caesar salad
Methionine 0.3mg Caesar salad
Phenylalanine 0.717mg Caesar salad
Valine 0.7mg Caesar salad
Histidine 0.36mg Caesar salad
Cholesterol 0mg 24mg Hummus
Saturated Fat 1.437g 4.206g Hummus
Monounsaturated Fat 4.039g 2.38g Hummus
Polyunsaturated fat 3.613g 1.461g Hummus
Omega-3 - ALA 0.155g Caesar salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Caesar salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Hummus
29%
Caesar salad
Minerals Daily Need Coverage Score
64%
Hummus
65%
Caesar salad

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 75mg)
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 2.769g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 44)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $1.5)
Which food is richer in vitamins?
Caesar salad
Caesar salad is relatively richer in vitamins
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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.