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  6. Hummus vs. Ham

Hummus vs. Ham — In-Depth Nutrition Comparison

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Important differences between Hummus and Ham

  • Hummus has more Copper, Manganese, Fiber, and Folate, however, Ham has more Vitamin B1, Selenium, Vitamin B12, and Vitamin B3.
  • Hummus's daily need coverage for Copper is 50% more.
  • Hummus is lower in Sodium.

The food varieties used in the comparison are Hummus, commercial and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Hummus vs Ham 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
Hummus
6
:
4
Ham
Ham
Contains more Calcium +375%
Contains more Iron +64.9%
Contains more Magnesium +407.1%
Contains less Sodium -68.5%
Contains more Copper +567.1%
Contains more Manganese +1331.5%
Contains more Phosphorus +11.4%
Contains more Potassium +25.9%
Contains more Zinc +57.4%
Contains more Selenium +650%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +375%
Contains more Iron +64.9%
Contains more Magnesium +407.1%
Contains less Sodium -68.5%
Contains more Copper +567.1%
Contains more Manganese +1331.5%
Contains more Phosphorus +11.4%
Contains more Potassium +25.9%
Contains more Zinc +57.4%
Contains more Selenium +650%

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
Hummus
2
:
9
Ham
Ham
Contains more Vitamin A +∞%
Contains more Folate +2666.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +318.9%
Contains more Vitamin B2 +215.6%
Contains more Vitamin B3 +591.2%
Contains more Vitamin B5 +205.3%
Contains more Vitamin B6 +100%
Contains more Vitamin B12 +∞%
Hummus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Folate +2666.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +318.9%
Contains more Vitamin B2 +215.6%
Contains more Vitamin B3 +591.2%
Contains more Vitamin B5 +205.3%
Contains more Vitamin B6 +100%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
2
:
3
Ham
Ham
Contains more Fats +73.6%
Contains more Carbs +852.7%
Contains more Protein +164.9%
Contains more Other +169.8%
Equal in Water - 67.67
Hummus
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Fats +73.6%
Contains more Carbs +852.7%
Contains more Protein +164.9%
Contains more Other +169.8%
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
3
:
0
Ham
Ham
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +54.2%
Contains more Polyunsaturated fat +569.1%
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +54.2%
Contains more Polyunsaturated fat +569.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Ham Opinion
Net carbs 8.29g 1.5g Hummus
Protein 7.9g 20.93g Ham
Fats 9.6g 5.53g Hummus
Carbs 14.29g 1.5g Hummus
Calories 166kcal 145kcal Hummus
Fiber 6g 0g Hummus
Calcium 38mg 8mg Hummus
Iron 2.44mg 1.48mg Hummus
Magnesium 71mg 14mg Hummus
Phosphorus 176mg 196mg Ham
Potassium 228mg 287mg Ham
Sodium 379mg 1203mg Hummus
Zinc 1.83mg 2.88mg Ham
Copper 0.527mg 0.079mg Hummus
Manganese 0.773mg 0.054mg Hummus
Selenium 2.6µg 19.5µg Ham
Vitamin A 30IU 0IU Hummus
Vitamin E 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 0.18mg 0.754mg Ham
Vitamin B2 0.064mg 0.202mg Ham
Vitamin B3 0.582mg 4.023mg Ham
Vitamin B5 0.132mg 0.403mg Ham
Vitamin B6 0.2mg 0.4mg Ham
Folate 83µg 3µg Hummus
Vitamin B12 0µg 0.65µg Ham
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 0mg 53mg Hummus
Saturated Fat 1.437g 1.81g Hummus
Monounsaturated Fat 4.039g 2.62g Hummus
Polyunsaturated fat 3.613g 0.54g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Hummus
45%
Ham
Minerals Daily Need Coverage Score
64%
Hummus
55%
Ham

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 824mg)
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 0.373g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 6)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1)
Which food is richer in vitamins?
Ham
Ham 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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.