Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Hummus
  5. Compare
  6. Hummus vs. Coconut

Hummus vs. Coconut — In-Depth Nutrition Comparison

Compare

Important differences between Hummus and Coconut

  • Hummus has more Folate, Vitamin B6, Copper, Vitamin B1, and Magnesium, however, Coconut has more Manganese, Selenium, and Fiber.
  • Coconut's daily need coverage for Saturated Fat is 141% more.
  • Hummus has 19 times more Sodium than Coconut. Hummus has 379mg of Sodium, while Coconut has 20mg.

The food varieties used in the comparison are Hummus, commercial and Nuts, coconut meat, raw.

Infographic

Hummus vs Coconut 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
:
4
Coconut
Coconut
Contains more Calcium +171.4%
Contains more Magnesium +121.9%
Contains more Phosphorus +55.8%
Contains more Zinc +66.4%
Contains more Copper +21.1%
Contains more Potassium +56.1%
Contains less Sodium -94.7%
Contains more Manganese +94%
Contains more Selenium +288.5%
Equal in Iron - 2.43
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +171.4%
Contains more Magnesium +121.9%
Contains more Phosphorus +55.8%
Contains more Zinc +66.4%
Contains more Copper +21.1%
Contains more Potassium +56.1%
Contains less Sodium -94.7%
Contains more Manganese +94%
Contains more Selenium +288.5%
Equal in Iron - 2.43

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
6
:
4
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B2 +220%
Contains more Vitamin B6 +270.4%
Contains more Folate +219.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +127.3%
Equal in Vitamin B3 - 0.54
Hummus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B2 +220%
Contains more Vitamin B6 +270.4%
Contains more Folate +219.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +127.3%
Equal in Vitamin B3 - 0.54

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
3
:
2
Coconut
Coconut
Contains more Protein +137.2%
Contains more Water +41.7%
Contains more Other +68.8%
Contains more Fats +248.9%
Equal in Carbs - 15.23
Hummus
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +137.2%
Contains more Water +41.7%
Contains more Other +68.8%
Contains more Fats +248.9%
Equal in Carbs - 15.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
3
:
0
Coconut
Coconut
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +183.4%
Contains more Polyunsaturated fat +887.2%
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +183.4%
Contains more Polyunsaturated fat +887.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Coconut Opinion
Net carbs 8.29g 6.23g Hummus
Protein 7.9g 3.33g Hummus
Fats 9.6g 33.49g Coconut
Carbs 14.29g 15.23g Coconut
Calories 166kcal 354kcal Coconut
Sugar 6.23g Hummus
Fiber 6g 9g Coconut
Calcium 38mg 14mg Hummus
Iron 2.44mg 2.43mg Hummus
Magnesium 71mg 32mg Hummus
Phosphorus 176mg 113mg Hummus
Potassium 228mg 356mg Coconut
Sodium 379mg 20mg Coconut
Zinc 1.83mg 1.1mg Hummus
Copper 0.527mg 0.435mg Hummus
Manganese 0.773mg 1.5mg Coconut
Selenium 2.6µg 10.1µg Coconut
Vitamin A 30IU 0IU Hummus
Vitamin E 0.24mg Coconut
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.18mg 0.066mg Hummus
Vitamin B2 0.064mg 0.02mg Hummus
Vitamin B3 0.582mg 0.54mg Hummus
Vitamin B5 0.132mg 0.3mg Coconut
Vitamin B6 0.2mg 0.054mg Hummus
Folate 83µg 26µg Hummus
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 1.437g 29.698g Hummus
Monounsaturated Fat 4.039g 1.425g Hummus
Polyunsaturated fat 3.613g 0.366g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Hummus
Hummus vs Chickpea raw
Chickpea raw
Hummus
Hummus vs Refried beans
Refried beans
Hummus
Hummus vs Miso
Miso
Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almond
Almond

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
16%
Hummus
8%
Coconut
Minerals Daily Need Coverage Score
64%
Hummus
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 28.261g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 53)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.1)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 359mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.