Hummus vs. Plantain raw — In-Depth Nutrition Comparison
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A recap on differences between hummus and plantain raw
- Hummus is higher in copper, iron, phosphorus, zinc, folate, fiber, and vitamin B1, yet plantain raw is higher in vitamin A and vitamin C.
- Hummus covers your daily copper needs 50% more than plantain raw.
- Hummus contains 95 times more sodium than plantain raw. While hummus contains 379mg of sodium, plantain raw contains only 4mg.
- The glycemic index of hummus is lower.
Food varieties used in this article are Hummus, commercial and Plantains, raw.
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 | +91.9% |
| Contains more CalciumCalcium | +1166.7% |
| Contains more IronIron | +306.7% |
| Contains more CopperCopper | +550.6% |
| Contains more ZincZinc | +1207.1% |
| Contains more PhosphorusPhosphorus | +417.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +73.3% |
| Contains more PotassiumPotassium | +118.9% |
| Contains less SodiumSodium | -98.9% |
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 Vitamin B1Vitamin B1 | +246.2% |
| Contains more Vitamin B2Vitamin B2 | +18.5% |
| Contains more FolateFolate | +277.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +17.9% |
| Contains more Vitamin B5Vitamin B5 | +97% |
| Contains more Vitamin B6Vitamin B6 | +49.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.081mg | 50% |
| Manganese | 0.773mg | 34% | |
| Polyunsaturated fat | 3.613g | 0.069g | 24% |
| Iron | 2.44mg | 0.6mg | 23% |
| Vitamin C | 0mg | 18.4mg | 20% |
| Phosphorus | 176mg | 34mg | 20% |
| Sodium | 379mg | 4mg | 16% |
| Fiber | 6g | 2.3g | 15% |
| Folate | 83µg | 22µg | 15% |
| Zinc | 1.83mg | 0.14mg | 15% |
| Fats | 9.6g | 0.37g | 14% |
| Protein | 7.9g | 1.3g | 13% |
| Vitamin B1 | 0.18mg | 0.052mg | 11% |
| Monounsaturated fat | 4.039g | 0.032g | 10% |
| Potassium | 228mg | 499mg | 8% |
| Magnesium | 71mg | 37mg | 8% |
| Vitamin B6 | 0.2mg | 0.299mg | 8% |
| Vitamin A | 56µg | 6% | |
| Saturated fat | 1.437g | 0.143g | 6% |
| Carbs | 14.29g | 31.89g | 6% |
| Calcium | 38mg | 3mg | 4% |
| Vitamin B5 | 0.132mg | 0.26mg | 3% |
| Choline | 13.5mg | 2% | |
| Calories | 166kcal | 122kcal | 2% |
| Selenium | 2.6µg | 1.5µg | 2% |
| Vitamin B3 | 0.582mg | 0.686mg | 1% |
| Vitamin K | 0.7µg | 1% | |
| Vitamin B2 | 0.064mg | 0.054mg | 1% |
| Vitamin E | 0.14mg | 1% | |
| Net carbs | 8.29g | 29.59g | N/A |
| Sugar | 15g | N/A | |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.034mg | 0% | |
| Isoleucine | 0.036mg | 0% | |
| Leucine | 0.059mg | 0% | |
| Lysine | 0.06mg | 0% | |
| Methionine | 0.017mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.046mg | 0% | |
| Histidine | 0.064mg | 0% |
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:
1.3 g
Fats:
0.37 g
Carbs:
31.89 g
Water:
65.28 g
Other:
1.16 g
| Contains more ProteinProtein | +507.7% |
| Contains more FatsFats | +2494.6% |
| Contains more OtherOther | +39.7% |
| Contains more CarbsCarbs | +123.2% |
~equal in
Water
~65.28g
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
0.143 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.069 g
| Contains more Mono. FatMonounsaturated fat | +12521.9% |
| Contains more Poly. FatPolyunsaturated fat | +5136.2% |
| Contains less Sat. FatSaturated fat | -90% |