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Hummus vs. Cheese sandwich — In-Depth Nutrition Comparison

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Differences between hummus and cheese sandwich

  • Hummus has more copper, while cheese sandwich has more selenium, phosphorus, vitamin B2, calcium, vitamin B3, vitamin B1, and manganese.
  • Hummus's daily need coverage for copper is 41% higher.
  • The amount of sodium in hummus is lower.
  • Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of cheese sandwich is 54.

The food types used in this comparison are Hummus, commercial and Crackers, wheat, sandwich, with cheese filling.

Infographic

Hummus vs Cheese sandwich 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
4
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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +31.5%
Contains more CopperCopper +229.4%
Contains more ZincZinc +110.3%
Contains less SodiumSodium -54.8%
Contains more CalciumCalcium +436.8%
Contains more PotassiumPotassium +34.2%
Contains more PhosphorusPhosphorus +117%
Contains more ManganeseManganese +40.1%
Contains more SeleniumSelenium +834.6%
~equal in Iron ~2.62mg

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
1
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more FolateFolate +29.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +98.9%
Contains more Vitamin B2Vitamin B2 +567.2%
Contains more Vitamin B3Vitamin B3 +447.3%
Contains more Vitamin B5Vitamin B5 +371.2%
Contains more Vitamin B6Vitamin B6 +30.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
1
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +1980.9%
Contains more ProteinProtein +24.1%
Contains more FatsFats +160.4%
Contains more CarbsCarbs +307.3%
Contains more OtherOther +134.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
1
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -65.2%
Contains more Mono. FatMonounsaturated fat +156.3%
Contains more Poly. FatPolyunsaturated fat +153.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Cheese sandwich DV% diff.
Copper 0.527mg 0.16mg 41%
Selenium 2.6µg 24.3µg 39%
Polyunsaturated fat 3.613g 9.166g 37%
Phosphorus 176mg 382mg 29%
Vitamin B2 0.064mg 0.427mg 28%
Fats 9.6g 25g 24%
Sodium 379mg 839mg 20%
Calories 166kcal 497kcal 17%
Calcium 38mg 204mg 17%
Monounsaturated fat 4.039g 10.351g 16%
Vitamin B3 0.582mg 3.185mg 16%
Vitamin B1 0.18mg 0.358mg 15%
Carbs 14.29g 58.2g 15%
Manganese 0.773mg 1.083mg 13%
Fiber 6g 3.1g 12%
Saturated fat 1.437g 4.129g 12%
Vitamin B5 0.132mg 0.622mg 10%
Zinc 1.83mg 0.87mg 9%
Vitamin B12 0µg 0.12µg 5%
Vitamin B6 0.2mg 0.261mg 5%
Folate 83µg 64µg 5%
Protein 7.9g 9.8g 4%
Magnesium 71mg 54mg 4%
Cholesterol 0mg 7mg 2%
Vitamin A 21µg 2%
Potassium 228mg 306mg 2%
Iron 2.44mg 2.62mg 2%
Vitamin C 0mg 1.5mg 2%
Net carbs 8.29g 55.1g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Cheese sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Hummus
32%
Cheese sandwich
Minerals Daily Need Coverage Score
64%
Hummus
85%
Cheese sandwich

Comparison summary

Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 460mg)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 2.692g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 48)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $1.5)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.