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  6. Hummus vs. Juice

Hummus vs. Juice — In-Depth Nutrition Comparison

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How are Hummus and Juice different?

  • Hummus is richer in Copper, Manganese, Iron, Phosphorus, Fiber, and Folate, while Juice is higher in Vitamin B2, Vitamin B3, Vitamin B6, and Vitamin C.
  • Hummus covers your daily need of Copper 57% more than Juice.
  • Hummus contains 110 times more Manganese than Juice. Hummus contains 0.773mg of Manganese, while Juice contains 0.007mg.

Hummus, commercial and Beverages, Orange juice drink types were used in this article.

Infographic

Hummus vs Juice 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
9
:
1
Juice
Juice
Contains more Calcium +1800%
Contains more Iron +2118.2%
Contains more Magnesium +2266.7%
Contains more Phosphorus +4300%
Contains more Potassium +442.9%
Contains more Zinc +9050%
Contains more Copper +2827.8%
Contains more Manganese +10942.9%
Contains more Selenium +∞%
Contains less Sodium -99.5%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 3% 2% 4% 1% 1% 6% 1% 0%
Contains more Calcium +1800%
Contains more Iron +2118.2%
Contains more Magnesium +2266.7%
Contains more Phosphorus +4300%
Contains more Potassium +442.9%
Contains more Zinc +9050%
Contains more Copper +2827.8%
Contains more Manganese +10942.9%
Contains more Selenium +∞%
Contains less Sodium -99.5%

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
3
:
8
Juice
Juice
Contains more Vitamin B5 +120%
Contains more Folate +1975%
Contains more Vitamin A +46.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +571.9%
Contains more Vitamin B3 +759.1%
Contains more Vitamin B6 +150%
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%
Juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 50% 96% 100% 94% 4% 116% 3% 0% 0%
Contains more Vitamin B5 +120%
Contains more Folate +1975%
Contains more Vitamin A +46.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +571.9%
Contains more Vitamin B3 +759.1%
Contains more Vitamin B6 +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
4
:
1
Juice
Juice
Contains more Protein +3850%
Contains more Fats +∞%
Contains more Other +752.6%
Contains more Water +29.4%
Equal in Carbs - 13.41
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
Juice
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more Protein +3850%
Contains more Fats +∞%
Contains more Other +752.6%
Contains more Water +29.4%
Equal in Carbs - 13.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
:
1
Juice
Juice
Contains more Monounsaturated Fat +40290%
Contains more Polyunsaturated fat +36030%
Contains less Saturated Fat -100%
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Juice
50% 50%
Saturated Fat: 0 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.01 g
Contains more Monounsaturated Fat +40290%
Contains more Polyunsaturated fat +36030%
Contains less Saturated Fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Juice Opinion
Net carbs 8.29g 13.21g Juice
Protein 7.9g 0.2g Hummus
Fats 9.6g 0g Hummus
Carbs 14.29g 13.41g Hummus
Calories 166kcal 54kcal Hummus
Sugar 9.36g Hummus
Fiber 6g 0.2g Hummus
Calcium 38mg 2mg Hummus
Iron 2.44mg 0.11mg Hummus
Magnesium 71mg 3mg Hummus
Phosphorus 176mg 4mg Hummus
Potassium 228mg 42mg Hummus
Sodium 379mg 2mg Juice
Zinc 1.83mg 0.02mg Hummus
Copper 0.527mg 0.018mg Hummus
Manganese 0.773mg 0.007mg Hummus
Selenium 2.6µg 0µg Hummus
Vitamin A 30IU 44IU Juice
Vitamin A RAE 2µg Juice
Vitamin E 0.02mg Juice
Vitamin C 0mg 15mg Juice
Vitamin B1 0.18mg 0.38mg Juice
Vitamin B2 0.064mg 0.43mg Juice
Vitamin B3 0.582mg 5mg Juice
Vitamin B5 0.132mg 0.06mg Hummus
Vitamin B6 0.2mg 0.5mg Juice
Folate 83µg 4µg Hummus
Saturated Fat 1.437g 0g Juice
Monounsaturated Fat 4.039g 0.01g Hummus
Polyunsaturated fat 3.613g 0.01g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Juice
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
39%
Juice
Minerals Daily Need Coverage Score
64%
Hummus
2%
Juice

Comparison summary

Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Juice
Juice is lower in Saturated Fat (difference - 1.437g)
Which food is cheaper?
Juice
Juice is cheaper (difference - $1.5)
Which food is richer in vitamins?
Juice
Juice is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 9.36g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.