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Hummus vs. Egg — In-Depth Nutrition Comparison

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What are the differences between hummus and eggs?

  • Hummus is higher in manganese, fiber, iron, and magnesium; however, eggs are richer in copper, selenium, vitamin B12, vitamin B2, and vitamin B5.
  • Eggs' daily need coverage for copper is 164% more.

We used Hummus, commercial and Egg, whole, cooked, hard-boiled types in this article.

Infographic

Hummus vs Egg 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
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%
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +610%
Contains more PotassiumPotassium +81%
Contains more IronIron +105%
Contains more ZincZinc +74.3%
Contains more ManganeseManganese +2873.1%
Contains more CalciumCalcium +31.6%
Contains more CopperCopper +279.5%
Contains less SodiumSodium -67.3%
Contains more SeleniumSelenium +1084.6%
~equal in Phosphorus ~172mg

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%
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B3Vitamin B3 +809.4%
Contains more Vitamin B6Vitamin B6 +65.3%
Contains more FolateFolate +88.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +701.6%
Contains more Vitamin B5Vitamin B5 +959.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +1175.9%
Contains more OtherOther +51.4%
Contains more ProteinProtein +59.2%
Contains more FatsFats +10.5%
Contains more WaterWater +12.1%

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
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -56%
Contains more Poly. FatPolyunsaturated fat +155.5%
~equal in Monounsaturated fat ~4.077g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Egg DV% diff.
Copper 0.527mg 2mg 164%
Cholesterol 0mg 373mg 124%
Choline 293.8mg 53%
Selenium 2.6µg 30.8µg 51%
Vitamin B12 0µg 1.11µg 46%
Vitamin B2 0.064mg 0.513mg 35%
Manganese 0.773mg 0.026mg 32%
Vitamin B5 0.132mg 1.398mg 25%
Fiber 6g 0g 24%
Vitamin A 149µg 17%
Iron 2.44mg 1.19mg 16%
Polyunsaturated fat 3.613g 1.414g 15%
Magnesium 71mg 10mg 15%
Sodium 379mg 124mg 11%
Vitamin D 0IU 87IU 11%
Vitamin D 0µg 2.2µg 11%
Vitamin B1 0.18mg 0.066mg 10%
Folate 83µg 44µg 10%
Protein 7.9g 12.58g 9%
Saturated fat 1.437g 3.267g 8%
Vitamin E 1.03mg 7%
Zinc 1.83mg 1.05mg 7%
Vitamin B6 0.2mg 0.121mg 6%
Carbs 14.29g 1.12g 4%
Potassium 228mg 126mg 3%
Vitamin B3 0.582mg 0.064mg 3%
Fats 9.6g 10.61g 2%
Calories 166kcal 155kcal 1%
Phosphorus 176mg 172mg 1%
Calcium 38mg 50mg 1%
Net carbs 8.29g 1.12g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Monounsaturated fat 4.039g 4.077g 0%
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Egg
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
53%
Egg
Minerals Daily Need Coverage Score
64%
Hummus
103%
Egg

Comparison summary

Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 1.83g)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 255mg)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 6)
Which food is cheaper?
Egg
Egg is cheaper (difference - $0.5)
Which food is richer in vitamins?
Egg
Egg 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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.