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Hummus vs Maize - In-Depth Nutrition Comparison

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A recap on differences between Hummus and Maize

  • Hummus is higher in Copper, Manganese, Iron, Fiber, Zinc, Phosphorus, Folate, and Vitamin B6, yet Maize is higher in Vitamin B5.
  • Hummus covers your daily Copper needs 53% more than Maize.
  • Hummus contains 25 times more Sodium than Maize. While Hummus contains 379mg of Sodium, Maize contains only 15mg.

Food varieties used in this article are Hummus, commercial and Corn, sweet, yellow, raw.

Infographic

Hummus vs Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
6
:
2
Maize
Contains more Calcium +1800%
Contains more Iron +369.2%
Contains more Magnesium +91.9%
Contains more Phosphorus +97.8%
Contains more Zinc +297.8%
Contains more Copper +875.9%
Contains more Potassium +18.4%
Contains less Sodium -96%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +1800%
Contains more Iron +369.2%
Contains more Magnesium +91.9%
Contains more Phosphorus +97.8%
Contains more Zinc +297.8%
Contains more Copper +875.9%
Contains more Potassium +18.4%
Contains less Sodium -96%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
4
:
6
Maize
Contains more Vitamin B1 +16.1%
Contains more Vitamin B2 +16.4%
Contains more Vitamin B6 +115.1%
Contains more Folate +97.6%
Contains more Vitamin A +523.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +204.1%
Contains more Vitamin B5 +443.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B2 +16.4%
Contains more Vitamin B6 +115.1%
Contains more Folate +97.6%
Contains more Vitamin A +523.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +204.1%
Contains more Vitamin B5 +443.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Hummus Maize
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hummus Maize Opinion
Net carbs 8.29g 16.7g Maize
Protein 7.9g 3.27g Hummus
Fats 9.6g 1.35g Hummus
Carbs 14.29g 18.7g Maize
Calories 166kcal 86kcal Hummus
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar g 6.26g Hummus
Fiber 6g 2g Hummus
Calcium 38mg 2mg Hummus
Iron 2.44mg 0.52mg Hummus
Magnesium 71mg 37mg Hummus
Phosphorus 176mg 89mg Hummus
Potassium 228mg 270mg Maize
Sodium 379mg 15mg Maize
Zinc 1.83mg 0.46mg Hummus
Copper 0.527mg 0.054mg Hummus
Vitamin A 30IU 187IU Maize
Vitamin E mg 0.07mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.8mg Maize
Vitamin B1 0.18mg 0.155mg Hummus
Vitamin B2 0.064mg 0.055mg Hummus
Vitamin B3 0.582mg 1.77mg Maize
Vitamin B5 0.132mg 0.717mg Maize
Vitamin B6 0.2mg 0.093mg Hummus
Folate 83µg 42µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Maize
Tryptophan mg 0.023mg Maize
Threonine mg 0.129mg Maize
Isoleucine mg 0.129mg Maize
Leucine mg 0.348mg Maize
Lysine mg 0.137mg Maize
Methionine mg 0.067mg Maize
Phenylalanine mg 0.15mg Maize
Valine mg 0.185mg Maize
Histidine mg 0.089mg Maize
Cholesterol 0mg 0mg
Trans Fat g 0g Hummus
Saturated Fat 1.437g 0.325g Maize
Monounsaturated Fat 4.039g 0.432g Hummus
Polyunsaturated fat 3.613g 0.487g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Maize
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Hummus
18
Maize
Mineral Summary Score
66
Hummus
18
Maize

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
47%
Hummus
20%
Maize
Carbohydrates
14%
Hummus
19%
Maize
Fats
44%
Hummus
6%
Maize

Comparison summary

Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 364mg)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 1.112g)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.3)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 6.26g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 46)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.