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Hummus vs. Rainbow trout — In-Depth Nutrition Comparison

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How are hummus and rainbow trout different?

  • Hummus is richer in copper, manganese, iron, and fiber, while rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, and vitamin B5.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than hummus.

Hummus, commercial and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Hummus vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +184%
Contains more CalciumCalcium +52%
Contains more IronIron +687.1%
Contains more CopperCopper +1045.7%
Contains more ZincZinc +306.7%
Contains more ManganeseManganese +6927.3%
Contains more PotassiumPotassium +65.4%
Contains more PhosphorusPhosphorus +28.4%
Contains less SodiumSodium -86.5%
Contains more SeleniumSelenium +807.7%

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
2
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +50%
Contains more FolateFolate +654.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more Vitamin B3Vitamin B3 +856.5%
Contains more Vitamin B5Vitamin B5 +1162.9%
Contains more Vitamin B6Vitamin B6 +70%
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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +55.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1925%
Contains more ProteinProtein +152.4%
Contains more WaterWater +10.8%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +104.1%
Contains more Poly. FatPolyunsaturated fat +139.7%
~equal in Saturated fat ~1.383g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Copper 0.527mg 0.046mg 53%
Selenium 2.6µg 23.6µg 38%
Manganese 0.773mg 0.011mg 33%
Vitamin B3 0.582mg 5.567mg 31%
Vitamin B5 0.132mg 1.667mg 31%
Iron 2.44mg 0.31mg 27%
Protein 7.9g 19.94g 24%
Fiber 6g 0g 24%
Cholesterol 0mg 59mg 20%
Folate 83µg 11µg 18%
Vitamin E 2.34mg 16%
Sodium 379mg 51mg 14%
Polyunsaturated fat 3.613g 1.507g 14%
Zinc 1.83mg 0.45mg 13%
Choline 65mg 12%
Vitamin B6 0.2mg 0.34mg 11%
Magnesium 71mg 25mg 11%
Vitamin A 84µg 9%
Phosphorus 176mg 226mg 7%
Monounsaturated fat 4.039g 1.979g 5%
Vitamin B1 0.18mg 0.12mg 5%
Carbs 14.29g 0g 5%
Fats 9.6g 6.18g 5%
Potassium 228mg 377mg 4%
Vitamin C 0mg 2.9mg 3%
Vitamin B2 0.064mg 0.09mg 2%
Calories 166kcal 141kcal 1%
Calcium 38mg 25mg 1%
Net carbs 8.29g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Saturated fat 1.437g 1.383g 0%
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Rainbow trout
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
95%
Rainbow trout
Minerals Daily Need Coverage Score
64%
Hummus
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 328mg)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 0.054g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0g)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $5.5)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.