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Hummus vs. Olive oil — In-Depth Nutrition Comparison

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Differences between Hummus and Olive oil

  • Olive oil contains less Copper, Manganese, Phosphorus, Fiber, Iron, Folate, Magnesium, and Zinc than Hummus.
  • Olive oil's daily need coverage for Saturated Fat is 62% higher.
  • The amount of Sodium in Olive oil is lower.

The food types used in this comparison are Hummus, commercial and Oil, olive, salad or cooking.

Infographic

Hummus vs Olive oil 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.
Contains more Calcium +3700%
Contains more Iron +335.7%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +22700%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -99.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +3700%
Contains more Iron +335.7%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +22700%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -99.5%

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +941.7%
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +941.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +1706.4%
Contains more Polyunsaturated fat +191.3%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +1706.4%
Contains more Polyunsaturated fat +191.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Olive oil Opinion
Net carbs 8.29g 0g Hummus
Protein 7.9g 0g Hummus
Fats 9.6g 100g Olive oil
Carbs 14.29g 0g Hummus
Calories 166kcal 884kcal Olive oil
Fiber 6g 0g Hummus
Calcium 38mg 1mg Hummus
Iron 2.44mg 0.56mg Hummus
Magnesium 71mg 0mg Hummus
Phosphorus 176mg 0mg Hummus
Potassium 228mg 1mg Hummus
Sodium 379mg 2mg Olive oil
Zinc 1.83mg 0mg Hummus
Copper 0.527mg 0mg Hummus
Manganese 0.773mg 0mg Hummus
Selenium 2.6µg 0µg Hummus
Vitamin A 30IU 0IU Hummus
Vitamin E 14.35mg Olive oil
Vitamin B1 0.18mg 0mg Hummus
Vitamin B2 0.064mg 0mg Hummus
Vitamin B3 0.582mg 0mg Hummus
Vitamin B5 0.132mg 0mg Hummus
Vitamin B6 0.2mg 0mg Hummus
Folate 83µg 0µg Hummus
Vitamin K 60.2µg Olive oil
Saturated Fat 1.437g 13.808g Hummus
Monounsaturated Fat 4.039g 72.961g Olive oil
Polyunsaturated fat 3.613g 10.523g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Olive oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Hummus
36%
Olive oil
Minerals Daily Need Coverage Score
64%
Hummus
2%
Olive oil

Comparison summary

Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 377mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 6)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.1)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 12.371g)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.