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Hummus vs. Salmon raw — In-Depth Nutrition Comparison

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The main differences between hummus and salmon raw

  • Hummus is richer in manganese, copper, fiber, and iron, yet salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, and vitamin B2.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.

Food types used in this article are Hummus, commercial and Fish, salmon, Atlantic, wild, raw.

Infographic

Hummus vs Salmon raw 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
6
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +144.8%
Contains more CalciumCalcium +216.7%
Contains more IronIron +205%
Contains more CopperCopper +110.8%
Contains more ZincZinc +185.9%
Contains more ManganeseManganese +4731.3%
Contains more PotassiumPotassium +114.9%
Contains more PhosphorusPhosphorus +13.6%
Contains less SodiumSodium -88.4%
Contains more SeleniumSelenium +1303.8%

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
1
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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more FolateFolate +232%
Contains more Vitamin B1Vitamin B1 +25.6%
Contains more Vitamin B2Vitamin B2 +493.8%
Contains more Vitamin B3Vitamin B3 +1250.5%
Contains more Vitamin B5Vitamin B5 +1160.6%
Contains more Vitamin B6Vitamin B6 +309%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +51.4%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +151.1%
Contains more OtherOther +228.4%
~equal in Water ~68.5g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +92.1%
Contains more Poly. FatPolyunsaturated fat +42.3%
Contains less Sat. FatSaturated fat -31.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 2.6µg 36.5µg 62%
Vitamin B6 0.2mg 0.818mg 48%
Vitamin B3 0.582mg 7.86mg 45%
Manganese 0.773mg 0.016mg 33%
Vitamin B5 0.132mg 1.664mg 31%
Copper 0.527mg 0.25mg 31%
Protein 7.9g 19.84g 24%
Vitamin B2 0.064mg 0.38mg 24%
Fiber 6g 0g 24%
Iron 2.44mg 0.8mg 21%
Cholesterol 0mg 55mg 18%
Sodium 379mg 44mg 15%
Folate 83µg 25µg 15%
Zinc 1.83mg 0.64mg 11%
Magnesium 71mg 29mg 10%
Potassium 228mg 490mg 8%
Polyunsaturated fat 3.613g 2.539g 7%
Monounsaturated fat 4.039g 2.103g 5%
Carbs 14.29g 0g 5%
Fats 9.6g 6.34g 5%
Vitamin B1 0.18mg 0.226mg 4%
Phosphorus 176mg 200mg 3%
Calcium 38mg 12mg 3%
Saturated fat 1.437g 0.981g 2%
Calories 166kcal 142kcal 1%
Vitamin A 12µg 1%
Net carbs 8.29g 0g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
77%
Salmon raw
Minerals Daily Need Coverage Score
64%
Hummus
49%
Salmon raw

Comparison summary

Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 335mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 0.456g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $11.5)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.