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% |
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% |
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% |