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  6. Hummus vs. Romano cheese

Hummus vs. Romano cheese — In-Depth Nutrition Comparison

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What are the main differences between hummus and romano cheese?

  • Hummus is richer in copper, manganese, and fiber, while romano cheese is higher in calcium, phosphorus, vitamin B12, and vitamin B2.
  • Romano cheese's daily need coverage for calcium is 103% higher.
  • Hummus is lower in sodium.
  • Romano cheese has a higher glycemic index (27) than hummus (6).

We used Hummus, commercial and Cheese, romano types in this comparison.

Infographic

Hummus vs Romano cheese 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.
Hummus
Hummus
6
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more MagnesiumMagnesium +73.2%
Contains more PotassiumPotassium +165.1%
Contains more IronIron +216.9%
Contains more CopperCopper +1656.7%
Contains less SodiumSodium -73.6%
Contains more ManganeseManganese +3765%
Contains more CalciumCalcium +2700%
Contains more ZincZinc +41%
Contains more PhosphorusPhosphorus +331.8%
Contains more SeleniumSelenium +457.7%

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
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 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B1Vitamin B1 +386.5%
Contains more Vitamin B3Vitamin B3 +655.8%
Contains more Vitamin B6Vitamin B6 +135.3%
Contains more FolateFolate +1085.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +478.1%
Contains more Vitamin B5Vitamin B5 +221.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Hummus Romano cheese DV% diff.
Calcium 38mg 1064mg 103%
Phosphorus 176mg 760mg 83%
Saturated fat 1.437g 17.115g 71%
Copper 0.527mg 0.03mg 55%
Protein 7.9g 31.8g 48%
Vitamin B12 0µg 1.12µg 47%
Sodium 379mg 1433mg 46%
Cholesterol 0mg 104mg 35%
Manganese 0.773mg 0.02mg 33%
Fats 9.6g 26.94g 27%
Vitamin B2 0.064mg 0.37mg 24%
Fiber 6g 0g 24%
Selenium 2.6µg 14.5µg 22%
Iron 2.44mg 0.77mg 21%
Polyunsaturated fat 3.613g 0.593g 20%
Folate 83µg 7µg 19%
Vitamin B1 0.18mg 0.037mg 12%
Calories 166kcal 387kcal 11%
Vitamin A 96µg 11%
Monounsaturated fat 4.039g 7.838g 9%
Vitamin B6 0.2mg 0.085mg 9%
Zinc 1.83mg 2.58mg 7%
Magnesium 71mg 41mg 7%
Vitamin B5 0.132mg 0.424mg 6%
Potassium 228mg 86mg 4%
Carbs 14.29g 3.63g 4%
Choline 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B3 0.582mg 0.077mg 3%
Vitamin D 0IU 20IU 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Net carbs 8.29g 3.63g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +293.7%
Contains more WaterWater +115.4%
Contains more ProteinProtein +302.5%
Contains more FatsFats +180.6%
Contains more OtherOther +314.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Poly. FatPolyunsaturated fat +509.3%
Contains more Mono. FatMonounsaturated fat +94.1%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.