Hummus vs. Marinara sauce — In-Depth Nutrition Comparison
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The main differences between hummus and marinara sauce
- Hummus is richer in copper, manganese, iron, phosphorus, folate, fiber, zinc, and vitamin B1, yet marinara sauce is richer in vitamin B3.
- Daily need coverage for copper for hummus is 50% higher.
- Hummus contains 13 times more sodium than marinara sauce. Hummus contains 379mg of sodium, while marinara sauce contains 30mg.
Food types used in this article are Hummus, commercial and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.
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 | +294.4% |
| Contains more CalciumCalcium | +40.7% |
| Contains more IronIron | +212.8% |
| Contains more CopperCopper | +550.6% |
| Contains more ZincZinc | +815% |
| Contains more PhosphorusPhosphorus | +417.6% |
| Contains more ManganeseManganese | +464.2% |
| Contains more SeleniumSelenium | +136.4% |
| Contains more PotassiumPotassium | +39.9% |
| Contains less SodiumSodium | -92.1% |
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 | +650% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +15.6% |
| Contains more FolateFolate | +538.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +573% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.081mg | 50% |
| Manganese | 0.773mg | 0.137mg | 28% |
| Polyunsaturated fat | 3.613g | 0.508g | 21% |
| Iron | 2.44mg | 0.78mg | 21% |
| Vitamin B3 | 0.582mg | 3.917mg | 21% |
| Phosphorus | 176mg | 34mg | 20% |
| Folate | 83µg | 13µg | 18% |
| Fiber | 6g | 1.8g | 17% |
| Vitamin E | 2.4mg | 16% | |
| Zinc | 1.83mg | 0.2mg | 15% |
| Sodium | 379mg | 30mg | 15% |
| Vitamin B1 | 0.18mg | 0.024mg | 13% |
| Magnesium | 71mg | 18mg | 13% |
| Protein | 7.9g | 1.41g | 13% |
| Vitamin K | 13.9µg | 12% | |
| Fats | 9.6g | 1.48g | 12% |
| Monounsaturated fat | 4.039g | 0.377g | 9% |
| Saturated fat | 1.437g | 0.17g | 6% |
| Calories | 166kcal | 51kcal | 6% |
| Vitamin A | 33µg | 4% | |
| Selenium | 2.6µg | 1.1µg | 3% |
| Potassium | 228mg | 319mg | 3% |
| Vitamin B5 | 0.132mg | 3% | |
| Vitamin C | 0mg | 2mg | 2% |
| Vitamin B6 | 0.2mg | 0.173mg | 2% |
| Carbs | 14.29g | 8.06g | 2% |
| Choline | 13.7mg | 2% | |
| Cholesterol | 0mg | 2mg | 1% |
| Calcium | 38mg | 27mg | 1% |
| Net carbs | 8.29g | 6.26g | N/A |
| Sugar | 5.5g | N/A | |
| Vitamin B2 | 0.064mg | 0.061mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +460.3% |
| Contains more FatsFats | +548.6% |
| Contains more CarbsCarbs | +77.3% |
| Contains more WaterWater | +31.2% |
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 g
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
| Contains more Mono. FatMonounsaturated fat | +971.4% |
| Contains more Poly. FatPolyunsaturated fat | +611.2% |
| Contains less Sat. FatSaturated fat | -88.2% |
