Hummus vs. Leek — In-Depth Nutrition Comparison
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The main differences between hummus and leeks
- Hummus is richer in copper, phosphorus, fiber, zinc, manganese, magnesium, and vitamin B1, yet leeks are richer in vitamin A and vitamin C.
- Daily need coverage for copper for hummus is 45% higher.
- Hummus contains 19 times more sodium than leeks. Hummus contains 379mg of sodium, while leeks contain 20mg.
- Hummus has a lower glycemic index than leeks.
Food types used in this article are Hummus, commercial and Leeks, (bulb and lower leaf-portion), raw.
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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 | +153.6% |
| Contains more PotassiumPotassium | +26.7% |
| Contains more IronIron | +16.2% |
| Contains more CopperCopper | +339.2% |
| Contains more ZincZinc | +1425% |
| Contains more PhosphorusPhosphorus | +402.9% |
| Contains more ManganeseManganese | +60.7% |
| Contains more SeleniumSelenium | +160% |
| Contains more CalciumCalcium | +55.3% |
| 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.
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B2Vitamin B2 | +113.3% |
| Contains more Vitamin B3Vitamin B3 | +45.5% |
| Contains more FolateFolate | +29.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +16.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.12mg | 45% |
| Vitamin K | 47µg | 39% | |
| Polyunsaturated fat | 3.613g | 0.166g | 23% |
| Phosphorus | 176mg | 35mg | 20% |
| Fiber | 6g | 1.8g | 17% |
| Zinc | 1.83mg | 0.12mg | 16% |
| Sodium | 379mg | 20mg | 16% |
| Fats | 9.6g | 0.3g | 14% |
| Protein | 7.9g | 1.5g | 13% |
| Vitamin C | 0mg | 12mg | 13% |
| Manganese | 0.773mg | 0.481mg | 13% |
| Magnesium | 71mg | 28mg | 10% |
| Vitamin B1 | 0.18mg | 0.06mg | 10% |
| Monounsaturated fat | 4.039g | 0.004g | 10% |
| Vitamin A | 83µg | 9% | |
| Vitamin E | 0.92mg | 6% | |
| Saturated fat | 1.437g | 0.04g | 6% |
| Calories | 166kcal | 61kcal | 5% |
| Folate | 83µg | 64µg | 5% |
| Iron | 2.44mg | 2.1mg | 4% |
| Selenium | 2.6µg | 1µg | 3% |
| Vitamin B2 | 0.064mg | 0.03mg | 3% |
| Vitamin B6 | 0.2mg | 0.233mg | 3% |
| Calcium | 38mg | 59mg | 2% |
| Choline | 9.5mg | 2% | |
| Potassium | 228mg | 180mg | 1% |
| Vitamin B3 | 0.582mg | 0.4mg | 1% |
| Net carbs | 8.29g | 12.35g | N/A |
| Carbs | 14.29g | 14.15g | 0% |
| Sugar | 3.9g | N/A | |
| Vitamin B5 | 0.132mg | 0.14mg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.063mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.078mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +426.7% |
| Contains more FatsFats | +3100% |
| Contains more OtherOther | +54.3% |
| Contains more WaterWater | +24.6% |
~equal in
Carbs
~14.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +100875% |
| Contains more Poly. FatPolyunsaturated fat | +2076.5% |
| Contains less Sat. FatSaturated fat | -97.2% |
