Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Hummus vs. Kohlrabi — In-Depth Nutrition Comparison

Compare

How are hummus and kohlrabi different?

  • Hummus is higher in copper, manganese, iron, phosphorus, folate, zinc, magnesium, and vitamin B1; however, kohlrabi is richer in vitamin C.
  • Daily need coverage for vitamin C for kohlrabi is 69% higher.
  • Hummus contains 61 times more zinc than kohlrabi. While hummus contains 1.83mg of zinc, kohlrabi contains only 0.03mg.
  • Kohlrabi has less sodium.
  • Hummus has a lower glycemic index (6) than kohlrabi (20).

Hummus, commercial and Kohlrabi, raw are the varieties used in this article.

Infographic

Hummus vs Kohlrabi 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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +273.7%
Contains more CalciumCalcium +58.3%
Contains more IronIron +510%
Contains more CopperCopper +308.5%
Contains more ZincZinc +6000%
Contains more PhosphorusPhosphorus +282.6%
Contains more ManganeseManganese +456.1%
Contains more SeleniumSelenium +271.4%
Contains more PotassiumPotassium +53.5%
Contains less SodiumSodium -94.7%

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.
Hummus
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +45.5%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more FolateFolate +418.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Kohlrabi DV% diff.
Vitamin C 0mg 62mg 69%
Copper 0.527mg 0.129mg 44%
Manganese 0.773mg 0.139mg 28%
Iron 2.44mg 0.4mg 26%
Polyunsaturated fat 3.613g 0.048g 24%
Phosphorus 176mg 46mg 19%
Folate 83µg 16µg 17%
Sodium 379mg 20mg 16%
Zinc 1.83mg 0.03mg 16%
Fats 9.6g 0.1g 15%
Magnesium 71mg 19mg 12%
Protein 7.9g 1.7g 12%
Vitamin B1 0.18mg 0.05mg 11%
Monounsaturated fat 4.039g 0.007g 10%
Fiber 6g 3.6g 10%
Calories 166kcal 27kcal 7%
Saturated fat 1.437g 0.013g 6%
Potassium 228mg 350mg 4%
Vitamin B6 0.2mg 0.15mg 4%
Carbs 14.29g 6.2g 3%
Selenium 2.6µg 0.7µg 3%
Vitamin B2 0.064mg 0.02mg 3%
Vitamin E 0.48mg 3%
Choline 12.3mg 2%
Vitamin B3 0.582mg 0.4mg 1%
Vitamin B5 0.132mg 0.165mg 1%
Calcium 38mg 24mg 1%
Net carbs 8.29g 2.6g N/A
Sugar 2.6g N/A
Vitamin A 2µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +364.7%
Contains more FatsFats +9500%
Contains more CarbsCarbs +130.5%
Contains more OtherOther +62%
Contains more WaterWater +36.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +57600%
Contains more Poly. FatPolyunsaturated fat +7427.1%
Contains less Sat. FatSaturated fat -99.1%

People also compare

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.