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  6. Hummus vs. Corn raw

Hummus vs. Corn raw — In-Depth Nutrition Comparison

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A recap on the differences between hummus and corn raw

  • Hummus is higher in copper, manganese, iron, fiber, zinc, phosphorus, folate, and vitamin B6, yet corn raw is higher in vitamin B5.
  • Hummus covers your daily copper needs 53% more than corn raw.
  • Hummus contains 25 times more sodium than corn raw. While hummus contains 379mg of sodium, corn raw contains only 15mg.
  • The glycemic index of hummus is lower.

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

Infographic

Hummus vs Corn raw 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
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +91.9%
Contains more CalciumCalcium +1800%
Contains more IronIron +369.2%
Contains more CopperCopper +875.9%
Contains more ZincZinc +297.8%
Contains more PhosphorusPhosphorus +97.8%
Contains more ManganeseManganese +374.2%
Contains more SeleniumSelenium +333.3%
Contains more PotassiumPotassium +18.4%
Contains less SodiumSodium -96%

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin B1Vitamin B1 +16.1%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more Vitamin B6Vitamin B6 +115.1%
Contains more FolateFolate +97.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +204.1%
Contains more Vitamin B5Vitamin B5 +443.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Corn raw DV% diff.
Copper 0.527mg 0.054mg 53%
Manganese 0.773mg 0.163mg 27%
Iron 2.44mg 0.52mg 24%
Polyunsaturated fat 3.613g 0.487g 21%
Fiber 6g 2g 16%
Sodium 379mg 15mg 16%
Fats 9.6g 1.35g 13%
Zinc 1.83mg 0.46mg 12%
Phosphorus 176mg 89mg 12%
Vitamin B5 0.132mg 0.717mg 12%
Folate 83µg 42µg 10%
Protein 7.9g 3.27g 9%
Monounsaturated fat 4.039g 0.432g 9%
Vitamin C 0mg 6.8mg 8%
Magnesium 71mg 37mg 8%
Vitamin B6 0.2mg 0.093mg 8%
Vitamin B3 0.582mg 1.77mg 7%
Saturated fat 1.437g 0.325g 5%
Calories 166kcal 86kcal 4%
Calcium 38mg 2mg 4%
Selenium 2.6µg 0.6µg 4%
Choline 23mg 4%
Starch 5.7g 2%
Vitamin B1 0.18mg 0.155mg 2%
Fructose 1.94g 2%
Carbs 14.29g 18.7g 1%
Potassium 228mg 270mg 1%
Vitamin A 9µg 1%
Vitamin B2 0.064mg 0.055mg 1%
Protein per 100 calories 4.8g 3.8g N/A
Calories per 10 g protein 210kcal 263kcal N/A
Weight per 100 calories 60g 116g N/A
Unsaturated / Saturated Fat ratio 5.3 2.8 N/A
Net carbs 8.29g 16.7g N/A
Sugar 6.26g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +141.6%
Contains more FatsFats +611.1%
Contains more OtherOther +157.1%
Contains more CarbsCarbs +30.9%
Contains more WaterWater +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +835%
Contains more Poly. FatPolyunsaturated fat +641.9%
Contains less Sat. FatSaturated fat -77.4%

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. Corn raw - 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.