Hummus vs. Chard raw — In-Depth Nutrition Comparison
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A recap on differences between hummus and chard raw
- Hummus is higher in copper, phosphorus, manganese, fiber, folate, zinc, vitamin B1, and iron, yet chard raw is higher in vitamin A and vitamin C.
- Chard raw covers your daily vitamin A needs 122% more than hummus.
- Hummus contains 6 times more folate than chard raw. While hummus contains 83µg of folate, chard raw contains only 14µg.
- The glycemic index of hummus is lower.
Food varieties used in this article are Hummus, commercial and Chard, swiss, 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 IronIron | +35.6% |
| Contains more CopperCopper | +194.4% |
| Contains more ZincZinc | +408.3% |
| Contains more PhosphorusPhosphorus | +282.6% |
| Contains more ManganeseManganese | +111.2% |
| Contains more SeleniumSelenium | +188.9% |
| Contains more MagnesiumMagnesium | +14.1% |
| Contains more CalciumCalcium | +34.2% |
| Contains more PotassiumPotassium | +66.2% |
| Contains less SodiumSodium | -43.8% |
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 | +350% |
| Contains more Vitamin B3Vitamin B3 | +45.5% |
| Contains more Vitamin B6Vitamin B6 | +102% |
| Contains more FolateFolate | +492.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +40.6% |
| Contains more Vitamin B5Vitamin B5 | +30.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +338.9% |
| Contains more FatsFats | +4700% |
| Contains more CarbsCarbs | +282.1% |
| Contains more WaterWater | +39.2% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9997.5% |
| Contains more Poly. FatPolyunsaturated fat | +5061.4% |
| Contains less Sat. FatSaturated fat | -97.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Copper | 0.527mg | 0.179mg | 39% |
| Vitamin A | 306µg | 34% | |
| Vitamin C | 0mg | 30mg | 33% |
| Polyunsaturated fat | 3.613g | 0.07g | 24% |
| Phosphorus | 176mg | 46mg | 19% |
| Manganese | 0.773mg | 0.366mg | 18% |
| Fiber | 6g | 1.6g | 18% |
| Folate | 83µg | 14µg | 17% |
| Fats | 9.6g | 0.2g | 14% |
| Vitamin E | 1.89mg | 13% | |
| Zinc | 1.83mg | 0.36mg | 13% |
| Vitamin B1 | 0.18mg | 0.04mg | 12% |
| Protein | 7.9g | 1.8g | 12% |
| Monounsaturated fat | 4.039g | 0.04g | 10% |
| Iron | 2.44mg | 1.8mg | 8% |
| Vitamin B6 | 0.2mg | 0.099mg | 8% |
| Calories | 166kcal | 19kcal | 7% |
| Sodium | 379mg | 213mg | 7% |
| Saturated fat | 1.437g | 0.03g | 6% |
| Potassium | 228mg | 379mg | 4% |
| Carbs | 14.29g | 3.74g | 4% |
| Choline | 18mg | 3% | |
| Selenium | 2.6µg | 0.9µg | 3% |
| Vitamin B2 | 0.064mg | 0.09mg | 2% |
| Magnesium | 71mg | 81mg | 2% |
| Vitamin B3 | 0.582mg | 0.4mg | 1% |
| Vitamin B5 | 0.132mg | 0.172mg | 1% |
| Calcium | 38mg | 51mg | 1% |
| Net carbs | 8.29g | 2.14g | N/A |
| Sugar | 1.1g | N/A | |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.13mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.019mg | 0% | |
| Phenylalanine | 0.11mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.036mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
185%
Minerals Daily Need Coverage Score
64%
34%
Comparison summary
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Hummus is relatively richer in minerals
Which food contains less Sodium?
Chard raw contains less Sodium (difference - 166mg)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 1.407g)
Which food is cheaper?
Chard raw is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.