Hummus vs. Heart of palm — In-Depth Nutrition Comparison
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Significant differences between hummus and heart of palm
- Hummus has more fiber, folate, magnesium, vitamin B1, and iron; however, heart of palm is richer in vitamin B6, potassium, zinc, and copper.
- Heart of palm covers your daily vitamin B6 needs 47% more than hummus.
- Heart of palm has 27 times less sodium than hummus. Hummus has 379mg of sodium, while heart of palm has 14mg.
- Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of hummus is 6.
Specific food types used in this comparison are Hummus, commercial and Hearts of palm, raw.
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 | +610% |
| Contains more CalciumCalcium | +111.1% |
| Contains more IronIron | +44.4% |
| Contains more PhosphorusPhosphorus | +25.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +271.4% |
| Contains more PotassiumPotassium | +692.1% |
| Contains more CopperCopper | +22.2% |
| Contains more ZincZinc | +103.8% |
| Contains less SodiumSodium | -96.3% |
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 B1Vitamin B1 | +260% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +245.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +181.3% |
| Contains more Vitamin B3Vitamin B3 | +54.6% |
| Contains more Vitamin B6Vitamin B6 | +305% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.2mg | 0.81mg | 47% |
| Potassium | 228mg | 1806mg | 46% |
| Manganese | 0.773mg | 34% | |
| Polyunsaturated fat | 3.613g | 0.089g | 23% |
| Fiber | 6g | 1.5g | 18% |
| Zinc | 1.83mg | 3.73mg | 17% |
| Sodium | 379mg | 14mg | 16% |
| Magnesium | 71mg | 10mg | 15% |
| Folate | 83µg | 24µg | 15% |
| Fats | 9.6g | 0.2g | 14% |
| Copper | 0.527mg | 0.644mg | 13% |
| Vitamin B1 | 0.18mg | 0.05mg | 11% |
| Monounsaturated fat | 4.039g | 0.005g | 10% |
| Protein | 7.9g | 2.7g | 10% |
| Vitamin C | 0mg | 8mg | 9% |
| Vitamin B2 | 0.064mg | 0.18mg | 9% |
| Iron | 2.44mg | 1.69mg | 9% |
| Saturated fat | 1.437g | 0.046g | 6% |
| Phosphorus | 176mg | 140mg | 5% |
| Carbs | 14.29g | 25.61g | 4% |
| Selenium | 2.6µg | 0.7µg | 3% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin B5 | 0.132mg | 3% | |
| Calories | 166kcal | 115kcal | 3% |
| Vitamin B3 | 0.582mg | 0.9mg | 2% |
| Calcium | 38mg | 18mg | 2% |
| Net carbs | 8.29g | 24.11g | N/A |
| Sugar | 17.16g | N/A | |
| Vitamin A | 3µg | 0% |
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:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +192.6% |
| Contains more FatsFats | +4700% |
| Contains more CarbsCarbs | +79.2% |
| Contains more OtherOther | +22.8% |
~equal in
Water
~69.5g
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
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +80680% |
| Contains more Poly. FatPolyunsaturated fat | +3959.6% |
| Contains less Sat. FatSaturated fat | -96.8% |
