Hummus vs. Kiwi — In-Depth Nutrition Comparison
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What are the main differences between hummus and kiwi?
- Hummus is richer in copper, manganese, iron, phosphorus, zinc, folate, magnesium, and vitamin B1, while kiwi is higher in vitamin C.
- Kiwi's daily need coverage for vitamin C is 103% higher.
- Kiwi has 126 times less sodium than hummus. Hummus has 379mg of sodium, while kiwi has 3mg.
- Kiwi has a higher glycemic index (58) than hummus (6).
We used Hummus, commercial and Kiwifruit, green, raw types in this comparison.
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 | +317.6% |
| Contains more CalciumCalcium | +11.8% |
| Contains more IronIron | +687.1% |
| Contains more CopperCopper | +305.4% |
| Contains more ZincZinc | +1207.1% |
| Contains more PhosphorusPhosphorus | +417.6% |
| Contains more ManganeseManganese | +688.8% |
| Contains more SeleniumSelenium | +1200% |
| Contains more PotassiumPotassium | +36.8% |
| Contains less SodiumSodium | -99.2% |
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 | +566.7% |
| Contains more Vitamin B2Vitamin B2 | +156% |
| Contains more Vitamin B3Vitamin B3 | +70.7% |
| Contains more Vitamin B6Vitamin B6 | +217.5% |
| Contains more FolateFolate | +232% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +38.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 92.7mg | 103% |
| Copper | 0.527mg | 0.13mg | 44% |
| Vitamin K | 40.3µg | 34% | |
| Manganese | 0.773mg | 0.098mg | 29% |
| Iron | 2.44mg | 0.31mg | 27% |
| Polyunsaturated fat | 3.613g | 0.287g | 22% |
| Phosphorus | 176mg | 34mg | 20% |
| Sodium | 379mg | 3mg | 16% |
| Folate | 83µg | 25µg | 15% |
| Zinc | 1.83mg | 0.14mg | 15% |
| Protein | 7.9g | 1.14g | 14% |
| Fats | 9.6g | 0.52g | 14% |
| Magnesium | 71mg | 17mg | 13% |
| Vitamin B1 | 0.18mg | 0.027mg | 13% |
| Fiber | 6g | 3g | 12% |
| Vitamin B6 | 0.2mg | 0.063mg | 11% |
| Monounsaturated fat | 4.039g | 0.047g | 10% |
| Vitamin E | 1.46mg | 10% | |
| Saturated fat | 1.437g | 0.029g | 6% |
| Calories | 166kcal | 61kcal | 5% |
| Fructose | 4.35g | 5% | |
| Selenium | 2.6µg | 0.2µg | 4% |
| Vitamin B2 | 0.064mg | 0.025mg | 3% |
| Vitamin B3 | 0.582mg | 0.341mg | 2% |
| Potassium | 228mg | 312mg | 2% |
| Vitamin B5 | 0.132mg | 0.183mg | 1% |
| Choline | 7.8mg | 1% | |
| Carbs | 14.29g | 14.66g | 0% |
| Net carbs | 8.29g | 11.66g | N/A |
| Calcium | 38mg | 34mg | 0% |
| Sugar | 8.99g | N/A | |
| Vitamin A | 4µg | 0% | |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +593% |
| Contains more FatsFats | +1746.2% |
| Contains more OtherOther | +165.6% |
| Contains more WaterWater | +24.7% |
~equal in
Carbs
~14.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8493.6% |
| Contains more Poly. FatPolyunsaturated fat | +1158.9% |
| Contains less Sat. FatSaturated fat | -98% |
