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Hummus vs. Gooseberry — In-Depth Nutrition Comparison

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A recap on the differences between hummus and gooseberries

  • Hummus is higher in copper, manganese, iron, phosphorus, folate, zinc, magnesium, and vitamin B1, yet gooseberries are higher in vitamin C.
  • Hummus covers your daily copper needs 51% more than gooseberries.
  • Hummus contains 379 times more sodium than gooseberries. While hummus contains 379mg of sodium, gooseberries contain only 1mg.

Food varieties used in this article are Hummus, commercial and Gooseberries, raw.

Infographic

Hummus vs Gooseberry 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
9
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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +610%
Contains more CalciumCalcium +52%
Contains more PotassiumPotassium +15.2%
Contains more IronIron +687.1%
Contains more CopperCopper +652.9%
Contains more ZincZinc +1425%
Contains more PhosphorusPhosphorus +551.9%
Contains more ManganeseManganese +436.8%
Contains more SeleniumSelenium +333.3%
Contains less SodiumSodium -99.7%

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
5
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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B3Vitamin B3 +94%
Contains more Vitamin B6Vitamin B6 +150%
Contains more FolateFolate +1283.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +116.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hummus Gooseberry DV% diff.
Copper 0.527mg 0.07mg 51%
Vitamin C 0mg 27.7mg 31%
Iron 2.44mg 0.31mg 27%
Manganese 0.773mg 0.144mg 27%
Polyunsaturated fat 3.613g 0.317g 22%
Phosphorus 176mg 27mg 21%
Folate 83µg 6µg 19%
Zinc 1.83mg 0.12mg 16%
Sodium 379mg 1mg 16%
Magnesium 71mg 10mg 15%
Protein 7.9g 0.88g 14%
Fats 9.6g 0.58g 14%
Vitamin B1 0.18mg 0.04mg 12%
Monounsaturated fat 4.039g 0.051g 10%
Vitamin B6 0.2mg 0.08mg 9%
Fiber 6g 4.3g 7%
Calories 166kcal 44kcal 6%
Saturated fat 1.437g 0.038g 6%
Selenium 2.6µg 0.6µg 4%
Vitamin B2 0.064mg 0.03mg 3%
Vitamin B5 0.132mg 0.286mg 3%
Vitamin B3 0.582mg 0.3mg 2%
Vitamin E 0.37mg 2%
Vitamin A 15µg 2%
Carbs 14.29g 10.18g 1%
Calcium 38mg 25mg 1%
Potassium 228mg 198mg 1%
Net carbs 8.29g 5.88g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +797.7%
Contains more FatsFats +1555.2%
Contains more CarbsCarbs +40.4%
Contains more OtherOther +230.6%
Contains more WaterWater +32%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +7819.6%
Contains more Poly. FatPolyunsaturated fat +1039.7%
Contains less Sat. FatSaturated fat -97.4%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.