Hummus vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between hummus and dates
- Hummus is higher in copper, manganese, iron, phosphorus, folate, zinc, and vitamin B1, yet dates are higher in potassium and vitamin B5.
- Hummus covers your daily copper needs 36% more than dates.
- Hummus contains 190 times more sodium than dates. While hummus contains 379mg of sodium, dates contain only 2mg.
- The glycemic index of hummus is lower.
Food varieties used in this article are Hummus, commercial and Dates, deglet noor.
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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 | +65.1% |
| Contains more IronIron | +139.2% |
| Contains more CopperCopper | +155.8% |
| Contains more ZincZinc | +531% |
| Contains more PhosphorusPhosphorus | +183.9% |
| Contains more ManganeseManganese | +195% |
| Contains more PotassiumPotassium | +187.7% |
| Contains less SodiumSodium | -99.5% |
| Contains more SeleniumSelenium | +15.4% |
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 B6Vitamin B6 | +21.2% |
| Contains more FolateFolate | +336.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +118.9% |
| Contains more Vitamin B5Vitamin B5 | +346.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.206mg | 36% |
| Fructose | 19.56g | 24% | |
| Polyunsaturated fat | 3.613g | 0.019g | 24% |
| Manganese | 0.773mg | 0.262mg | 22% |
| Carbs | 14.29g | 75.03g | 20% |
| Iron | 2.44mg | 1.02mg | 18% |
| Phosphorus | 176mg | 62mg | 16% |
| Folate | 83µg | 19µg | 16% |
| Sodium | 379mg | 2mg | 16% |
| Zinc | 1.83mg | 0.29mg | 14% |
| Fats | 9.6g | 0.39g | 14% |
| Potassium | 228mg | 656mg | 13% |
| Vitamin B1 | 0.18mg | 0.052mg | 11% |
| Protein | 7.9g | 2.45g | 11% |
| Monounsaturated fat | 4.039g | 0.036g | 10% |
| Vitamin B5 | 0.132mg | 0.589mg | 9% |
| Fiber | 6g | 8g | 8% |
| Magnesium | 71mg | 43mg | 7% |
| Saturated fat | 1.437g | 0.032g | 6% |
| Calories | 166kcal | 282kcal | 6% |
| Vitamin B3 | 0.582mg | 1.274mg | 4% |
| Vitamin B6 | 0.2mg | 0.165mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Selenium | 2.6µg | 3µg | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 8.29g | 67.03g | N/A |
| Calcium | 38mg | 39mg | 0% |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Vitamin B2 | 0.064mg | 0.066mg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +222.4% |
| Contains more FatsFats | +2361.5% |
| Contains more WaterWater | +224.4% |
| Contains more CarbsCarbs | +425.1% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +11119.4% |
| Contains more Poly. FatPolyunsaturated fat | +18915.8% |
| Contains less Sat. FatSaturated fat | -97.8% |
