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Hummus vs. Cod — In-Depth Nutrition Comparison

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Summary of differences between hummus and cod

  • Hummus has more copper, manganese, iron, fiber, and folate; however, cod is higher in vitamin B5, selenium, and vitamin B12.
  • Cod covers your daily need for vitamin B5, 3057% more than hummus.
  • Cod has less sodium.

These are the specific foods used in this comparison Hummus, commercial and Fish, cod, Atlantic, raw.

Infographic

Hummus vs Cod 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
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%
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +121.9%
Contains more CalciumCalcium +137.5%
Contains more IronIron +542.1%
Contains more CopperCopper +1782.1%
Contains more ZincZinc +306.7%
Contains more ManganeseManganese +5053.3%
Contains more PotassiumPotassium +81.1%
Contains more PhosphorusPhosphorus +15.3%
Contains less SodiumSodium -85.8%
Contains more SeleniumSelenium +1173.1%

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
2
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%
Cod
Cod
10
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B1Vitamin B1 +136.8%
Contains more FolateFolate +1085.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +254.5%
Contains more Vitamin B5Vitamin B5 +115809.1%
Contains more Vitamin B6Vitamin B6 +22.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.065mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +1332.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +440%
Contains more ProteinProtein +125.4%
Contains more WaterWater +22%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +4196.8%
Contains more Poly. FatPolyunsaturated fat +1464.1%
Contains less Sat. FatSaturated fat -90.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Cod DV% diff.
Vitamin B5 0.132mg 153mg 3057%
Copper 0.527mg 0.028mg 55%
Selenium 2.6µg 33.1µg 55%
Vitamin B12 0µg 0.91µg 38%
Manganese 0.773mg 0.015mg 33%
Iron 2.44mg 0.38mg 26%
Fiber 6g 0g 24%
Polyunsaturated fat 3.613g 0.231g 23%
Protein 7.9g 17.81g 20%
Folate 83µg 7µg 19%
Cholesterol 0mg 43mg 14%
Fats 9.6g 0.67g 14%
Sodium 379mg 54mg 14%
Zinc 1.83mg 0.45mg 13%
Choline 65.2mg 12%
Monounsaturated fat 4.039g 0.094g 10%
Magnesium 71mg 32mg 9%
Vitamin B3 0.582mg 2.063mg 9%
Vitamin B1 0.18mg 0.076mg 9%
Saturated fat 1.437g 0.131g 6%
Vitamin D 0µg 0.9µg 5%
Potassium 228mg 413mg 5%
Vitamin D 0IU 36IU 5%
Carbs 14.29g 0g 5%
Vitamin E 0.64mg 4%
Phosphorus 176mg 203mg 4%
Calories 166kcal 82kcal 4%
Vitamin B6 0.2mg 0.245mg 3%
Calcium 38mg 16mg 2%
Vitamin A 12µg 1%
Vitamin C 0mg 1mg 1%
Net carbs 8.29g 0g N/A
Vitamin B2 0.064mg 0.065mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Which food is preferable for your diet?

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

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
731%
Cod
Minerals Daily Need Coverage Score
64%
Hummus
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 325mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 1.306g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 6)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.2)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.