Hummus vs. Graham cracker — In-Depth Nutrition Comparison
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Differences between hummus and graham cracker
- Hummus has more copper, fiber, zinc, and magnesium, while graham cracker has more vitamin B3, vitamin B2, iron, manganese, vitamin B1, and selenium.
- Hummus's daily need coverage for copper is 40% higher.
- Graham cracker contains 2 times less zinc than hummus. Hummus contains 1.83mg of zinc, while graham cracker contains 0.96mg.
- Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of graham cracker is 74.
The food types used in this comparison are Hummus, commercial and Cookies, graham crackers, plain or honey (includes cinnamon).
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.
| Contains more MagnesiumMagnesium | +77.5% |
| Contains more PotassiumPotassium | +34.1% |
| Contains more CopperCopper | +210% |
| Contains more ZincZinc | +90.6% |
| Contains less SodiumSodium | -17.4% |
| Contains more CalciumCalcium | +102.6% |
| Contains more IronIron | +54.9% |
| Contains more ManganeseManganese | +31.8% |
| Contains more SeleniumSelenium | +142.3% |
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.
| Contains more Vitamin B6Vitamin B6 | +28.2% |
| Contains more Vitamin B1Vitamin B1 | +47.2% |
| Contains more Vitamin B2Vitamin B2 | +395.3% |
| Contains more Vitamin B3Vitamin B3 | +662.7% |
| Contains more Vitamin B5Vitamin B5 | +218.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.17mg | 40% |
| Vitamin B3 | 0.582mg | 4.439mg | 24% |
| Carbs | 14.29g | 77.66g | 21% |
| Vitamin B2 | 0.064mg | 0.317mg | 19% |
| Starch | 46.56g | 19% | |
| Iron | 2.44mg | 3.78mg | 17% |
| Calories | 166kcal | 430kcal | 13% |
| Polyunsaturated fat | 3.613g | 5.388g | 12% |
| Vitamin K | 14.3µg | 12% | |
| Manganese | 0.773mg | 1.019mg | 11% |
| Vitamin E | 1.51mg | 10% | |
| Fiber | 6g | 3.4g | 10% |
| Zinc | 1.83mg | 0.96mg | 8% |
| Vitamin B1 | 0.18mg | 0.265mg | 7% |
| Selenium | 2.6µg | 6.3µg | 7% |
| Magnesium | 71mg | 40mg | 7% |
| Vitamin B5 | 0.132mg | 0.42mg | 6% |
| Monounsaturated fat | 4.039g | 2.509g | 4% |
| Calcium | 38mg | 77mg | 4% |
| Sodium | 379mg | 459mg | 3% |
| Vitamin B6 | 0.2mg | 0.156mg | 3% |
| Fats | 9.6g | 10.6g | 2% |
| Folate | 83µg | 91µg | 2% |
| Protein | 7.9g | 6.69g | 2% |
| Potassium | 228mg | 170mg | 2% |
| Phosphorus | 176mg | 185mg | 1% |
| Choline | 5.9mg | 1% | |
| Saturated fat | 1.437g | 1.633g | 1% |
| Fructose | 0.99g | 1% | |
| Net carbs | 8.29g | 74.26g | N/A |
| Sugar | 24.85g | N/A | |
| Trans fat | 0.055g | N/A | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +18.1% |
| Contains more WaterWater | +1864.3% |
| Contains more FatsFats | +10.4% |
| Contains more CarbsCarbs | +443.5% |
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -12% |
| Contains more Mono. FatMonounsaturated fat | +61% |
| Contains more Poly. FatPolyunsaturated fat | +49.1% |
