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
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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 | +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% |
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 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 | +∞% |
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:
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
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
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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%
32%
Minerals Daily Need Coverage Score
64%
85%
Comparison summary
Which food is lower in Cholesterol?
Hummus is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Hummus contains less Sodium (difference - 460mg)
Which food is lower in Saturated fat?
Hummus is lower in Saturated fat (difference - 2.692g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 48)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $1.5)
Which food is richer in minerals?
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)