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Hummus vs. Gouda cheese — In-Depth Nutrition Comparison

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Significant differences between hummus and gouda cheese

  • Hummus has more copper, manganese, iron, and fiber; however, gouda cheese is richer in calcium, vitamin B12, phosphorus, and selenium.
  • Gouda cheese covers your daily saturated fat needs 81% more than hummus.
  • Hummus contains less saturated fat.

Specific food types used in this comparison are Hummus, commercial and Cheese, gouda.

Infographic

Hummus vs Gouda cheese 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +144.8%
Contains more PotassiumPotassium +88.4%
Contains more IronIron +916.7%
Contains more CopperCopper +1363.9%
Contains less SodiumSodium -53.7%
Contains more ManganeseManganese +6927.3%
Contains more CalciumCalcium +1742.1%
Contains more ZincZinc +113.1%
Contains more PhosphorusPhosphorus +210.2%
Contains more SeleniumSelenium +457.7%

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
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 0% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +823.8%
Contains more Vitamin B6Vitamin B6 +150%
Contains more FolateFolate +295.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +421.9%
Contains more Vitamin B5Vitamin B5 +157.6%
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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +543.7%
Contains more WaterWater +60.6%
Contains more ProteinProtein +215.7%
Contains more FatsFats +185.8%
Contains more OtherOther +143.2%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Poly. FatPolyunsaturated fat +449.9%
Contains more Mono. FatMonounsaturated fat +91.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Gouda cheese DV% diff.
Saturated fat 1.437g 17.614g 74%
Calcium 38mg 700mg 66%
Vitamin B12 0µg 1.54µg 64%
Copper 0.527mg 0.036mg 55%
Phosphorus 176mg 546mg 53%
Cholesterol 0mg 114mg 38%
Protein 7.9g 24.94g 34%
Manganese 0.773mg 0.011mg 33%
Iron 2.44mg 0.24mg 28%
Fats 9.6g 27.44g 27%
Fiber 6g 0g 24%
Selenium 2.6µg 14.5µg 22%
Vitamin B2 0.064mg 0.334mg 21%
Polyunsaturated fat 3.613g 0.657g 20%
Zinc 1.83mg 3.9mg 19%
Sodium 379mg 819mg 19%
Vitamin A 165µg 18%
Folate 83µg 21µg 16%
Vitamin B1 0.18mg 0.03mg 13%
Calories 166kcal 356kcal 10%
Magnesium 71mg 29mg 10%
Monounsaturated fat 4.039g 7.747g 9%
Vitamin B6 0.2mg 0.08mg 9%
Carbs 14.29g 2.22g 4%
Vitamin B5 0.132mg 0.34mg 4%
Choline 15.4mg 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B3 0.582mg 0.063mg 3%
Potassium 228mg 121mg 3%
Vitamin K 2.3µg 2%
Vitamin E 0.24mg 2%
Net carbs 8.29g 2.22g N/A
Sugar 2.22g N/A
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Gouda cheese
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
32%
Gouda cheese
Minerals Daily Need Coverage Score
64%
Hummus
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 440mg)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 16.177g)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Gouda cheese
Gouda cheese 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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.