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Hummus vs. Dulce de Leche — In-Depth Nutrition Comparison

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Summary of differences between hummus and dulce de Leche

  • Hummus has more copper, manganese, iron, fiber, folate, and vitamin B6; however, dulce de Leche is higher in vitamin B2, calcium, and vitamin B5.
  • Hummus covers your daily need for copper, 58% more than dulce de Leche.
  • Hummus has less saturated fat.
  • The glycemic index of dulce de Leche is higher.

These are the specific foods used in this comparison Hummus, commercial and Dulce de Leche.

Infographic

Hummus vs Dulce de Leche 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.
Hummus
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +222.7%
Contains more IronIron +1335.3%
Contains more CopperCopper +13075%
Contains more ZincZinc +131.6%
Contains more ManganeseManganese +38550%
Contains more CalciumCalcium +560.5%
Contains more PotassiumPotassium +53.5%
Contains less SodiumSodium -66%
~equal in Phosphorus ~193mg
~equal in Selenium ~2.7µg

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
4
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%
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin B1Vitamin B1 +1025%
Contains more Vitamin B3Vitamin B3 +177.1%
Contains more Vitamin B6Vitamin B6 +1150%
Contains more FolateFolate +654.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +532.8%
Contains more Vitamin B5Vitamin B5 +532.6%
Contains more Vitamin B12Vitamin B12 +∞%

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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more ProteinProtein +15.5%
Contains more FatsFats +30.6%
Contains more WaterWater +131.9%
Contains more CarbsCarbs +287.3%
~equal in Other ~1.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
3
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -68.3%
Contains more Mono. FatMonounsaturated fat +88.5%
Contains more Poly. FatPolyunsaturated fat +863.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Dulce de Leche DV% diff.
Copper 0.527mg 0.004mg 58%
Manganese 0.773mg 0.002mg 34%
Iron 2.44mg 0.17mg 28%
Vitamin B2 0.064mg 0.405mg 26%
Fiber 6g 0g 24%
Polyunsaturated fat 3.613g 0.375g 22%
Calcium 38mg 251mg 21%
Folate 83µg 11µg 18%
Choline 89.1mg 16%
Saturated fat 1.437g 4.534g 14%
Carbs 14.29g 55.35g 14%
Vitamin B6 0.2mg 0.016mg 14%
Vitamin B5 0.132mg 0.835mg 14%
Vitamin B1 0.18mg 0.016mg 14%
Vitamin B12 0µg 0.31µg 13%
Magnesium 71mg 22mg 12%
Sodium 379mg 129mg 11%
Cholesterol 0mg 29mg 10%
Zinc 1.83mg 0.79mg 9%
Vitamin A 74µg 8%
Calories 166kcal 315kcal 7%
Monounsaturated fat 4.039g 2.143g 5%
Potassium 228mg 350mg 4%
Vitamin C 0mg 2.6mg 3%
Fats 9.6g 7.35g 3%
Protein 7.9g 6.84g 2%
Phosphorus 176mg 193mg 2%
Vitamin B3 0.582mg 0.21mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 6IU 1%
Vitamin E 0.2mg 1%
Vitamin K 1.3µg 1%
Net carbs 8.29g 55.35g N/A
Sugar 49.74g N/A
Selenium 2.6µg 2.7µg 0%
Trans fat 0.364g N/A
Fructose 0.32g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Dulce de Leche
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Hummus
23%
Dulce de Leche
Minerals Daily Need Coverage Score
64%
Hummus
27%
Dulce de Leche

Comparison summary

Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 49.74g)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 3.097g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 36)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.5)
Which food contains less Sodium?
Dulce de Leche
Dulce de Leche contains less Sodium (difference - 250mg)
Which food is richer in vitamins?
Dulce de Leche
Dulce de Leche is relatively richer in vitamins
Which food is richer in minerals?
?
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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.