Hummus vs. Hash browns — In-Depth Nutrition Comparison
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The main differences between hummus and hash browns
- Hummus is richer in copper, manganese, iron, folate, zinc, fiber, magnesium, and phosphorus, yet hash browns are richer in vitamin B3.
- Daily need coverage for copper for hummus is 47% higher.
- Hummus contains 7 times more folate than hash browns. Hummus contains 83µg of folate, while hash browns contain 12µg.
- Hummus contains less sodium.
- Hummus has a lower glycemic index than hash browns.
Food types used in this article are Hummus, commercial and Fast foods, potatoes, hash browns, round pieces or patty.
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 | +238.1% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +306.7% |
| Contains more CopperCopper | +427% |
| Contains more ZincZinc | +408.3% |
| Contains more PhosphorusPhosphorus | +79.6% |
| Contains less SodiumSodium | -33% |
| Contains more ManganeseManganese | +389.2% |
| Contains more SeleniumSelenium | +550% |
| Contains more PotassiumPotassium | +55.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +31.4% |
| Contains more Vitamin B2Vitamin B2 | +68.4% |
| Contains more FolateFolate | +591.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +215.8% |
| Contains more Vitamin B5Vitamin B5 | +187.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.1mg | 47% |
| Manganese | 0.773mg | 0.158mg | 27% |
| Iron | 2.44mg | 0.6mg | 23% |
| Folate | 83µg | 12µg | 18% |
| Vitamin E | 2.62mg | 17% | |
| Polyunsaturated fat | 3.613g | 5.665g | 14% |
| Fiber | 6g | 2.7g | 13% |
| Zinc | 1.83mg | 0.36mg | 13% |
| Magnesium | 71mg | 21mg | 12% |
| Phosphorus | 176mg | 98mg | 11% |
| Fats | 9.6g | 17.04g | 11% |
| Protein | 7.9g | 2.58g | 11% |
| Starch | 25.74g | 11% | |
| Monounsaturated fat | 4.039g | 7.827g | 9% |
| Sodium | 379mg | 566mg | 8% |
| Vitamin K | 9.9µg | 8% | |
| Vitamin B3 | 0.582mg | 1.838mg | 8% |
| Vitamin C | 0mg | 5.4mg | 6% |
| Saturated fat | 1.437g | 2.54g | 5% |
| Vitamin B5 | 0.132mg | 0.38mg | 5% |
| Calories | 166kcal | 272kcal | 5% |
| Carbs | 14.29g | 28.88g | 5% |
| Vitamin B1 | 0.18mg | 0.137mg | 4% |
| Selenium | 2.6µg | 0.4µg | 4% |
| Potassium | 228mg | 355mg | 4% |
| Choline | 17.8mg | 3% | |
| Vitamin B2 | 0.064mg | 0.038mg | 2% |
| Calcium | 38mg | 19mg | 2% |
| Vitamin B6 | 0.2mg | 0.186mg | 1% |
| Net carbs | 8.29g | 26.18g | N/A |
| Sugar | 0.56g | N/A | |
| Trans fat | 0.056g | N/A | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.441g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.03g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 5.131g | 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:
2.58 g
Fats:
17.04 g
Carbs:
28.88 g
Water:
49.27 g
Other:
2.23 g
| Contains more ProteinProtein | +206.2% |
| Contains more WaterWater | +35.2% |
| Contains more FatsFats | +77.5% |
| Contains more CarbsCarbs | +102.1% |
| Contains more OtherOther | +37.7% |
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
2.54 g
Monounsaturated fat:
Mono. Fat
7.827 g
Polyunsaturated fat:
Poly. Fat
5.665 g
| Contains less Sat. FatSaturated fat | -43.4% |
| Contains more Mono. FatMonounsaturated fat | +93.8% |
| Contains more Poly. FatPolyunsaturated fat | +56.8% |
