Hummus vs. Cauliflower — In-Depth Nutrition Comparison
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Summary of differences between hummus and cauliflower
- Hummus has more copper, manganese, iron, phosphorus, fiber, zinc, magnesium, and vitamin B1; however, cauliflower is higher in vitamin C.
- Hummus covers your daily need for copper, 54% more than cauliflower.
- Hummus has 13 times more sodium than cauliflower. While hummus has 379mg of sodium, cauliflower has only 30mg.
These are the specific foods used in this comparison Hummus, commercial and Cauliflower, raw.
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.
| Contains more MagnesiumMagnesium | +373.3% |
| Contains more CalciumCalcium | +72.7% |
| Contains more IronIron | +481% |
| Contains more CopperCopper | +1251.3% |
| Contains more ZincZinc | +577.8% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains more ManganeseManganese | +398.7% |
| Contains more SeleniumSelenium | +333.3% |
| Contains more PotassiumPotassium | +31.1% |
| Contains less SodiumSodium | -92.1% |
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 | +260% |
| Contains more Vitamin B3Vitamin B3 | +14.8% |
| Contains more FolateFolate | +45.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +405.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 48.2mg | 54% |
| Copper | 0.527mg | 0.039mg | 54% |
| Manganese | 0.773mg | 0.155mg | 27% |
| Iron | 2.44mg | 0.42mg | 25% |
| Polyunsaturated fat | 3.613g | 0.031g | 24% |
| Phosphorus | 176mg | 44mg | 19% |
| Fiber | 6g | 2g | 16% |
| Sodium | 379mg | 30mg | 15% |
| Zinc | 1.83mg | 0.27mg | 14% |
| Fats | 9.6g | 0.28g | 14% |
| Magnesium | 71mg | 15mg | 13% |
| Vitamin K | 15.5µg | 13% | |
| Protein | 7.9g | 1.92g | 12% |
| Vitamin B1 | 0.18mg | 0.05mg | 11% |
| Vitamin B5 | 0.132mg | 0.667mg | 11% |
| Monounsaturated fat | 4.039g | 0.034g | 10% |
| Choline | 44.3mg | 8% | |
| Folate | 83µg | 57µg | 7% |
| Calories | 166kcal | 25kcal | 7% |
| Saturated fat | 1.437g | 0.13g | 6% |
| Selenium | 2.6µg | 0.6µg | 4% |
| Carbs | 14.29g | 4.97g | 3% |
| Calcium | 38mg | 22mg | 2% |
| Potassium | 228mg | 299mg | 2% |
| Vitamin E | 0.08mg | 1% | |
| Vitamin B6 | 0.2mg | 0.184mg | 1% |
| Fructose | 0.97g | 1% | |
| Net carbs | 8.29g | 2.97g | N/A |
| Sugar | 1.91g | N/A | |
| Vitamin B2 | 0.064mg | 0.06mg | 0% |
| Vitamin B3 | 0.582mg | 0.507mg | 0% |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.076mg | 0% | |
| Isoleucine | 0.071mg | 0% | |
| Leucine | 0.106mg | 0% | |
| Lysine | 0.217mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.056mg | 0% | |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +311.5% |
| Contains more FatsFats | +3328.6% |
| Contains more CarbsCarbs | +187.5% |
| Contains more OtherOther | +113.2% |
| Contains more WaterWater | +38.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +11779.4% |
| Contains more Poly. FatPolyunsaturated fat | +11554.8% |
| Contains less Sat. FatSaturated fat | -91% |
