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  6. Hummus vs. Mashed potato

Hummus vs. Mashed potato — In-Depth Nutrition Comparison

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What are the differences between hummus and mashed potato?

  • The amount of copper, manganese, iron, fiber, folate, phosphorus, zinc, vitamin B1, magnesium, and vitamin B6 in hummus is higher than in mashed potato.
  • Hummus's daily need coverage for copper is 55% more.
  • Mashed potato contains 12 times less vitamin B1 than hummus. Hummus contains 0.18mg of vitamin B1, while mashed potato contains 0.015mg.
  • Hummus has a lower glycemic index (6) than mashed potato (87).

We used Hummus, commercial and Fast foods, potato, mashed types in this article.

Infographic

Hummus vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +373.3%
Contains more CalciumCalcium +111.1%
Contains more IronIron +687.1%
Contains more CopperCopper +1405.7%
Contains more ZincZinc +731.8%
Contains more PhosphorusPhosphorus +198.3%
Contains more ManganeseManganese +688.8%
Contains more SeleniumSelenium +225%
Contains more PotassiumPotassium +25.4%
Contains less SodiumSodium -19.3%

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
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +1100%
Contains more Vitamin B2Vitamin B2 +326.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +822.2%
Contains more Vitamin B3Vitamin B3 +85.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Mashed potato DV% diff.
Copper 0.527mg 0.035mg 55%
Manganese 0.773mg 0.098mg 29%
Iron 2.44mg 0.31mg 27%
Folate 83µg 9µg 19%
Fiber 6g 1.3g 19%
Phosphorus 176mg 59mg 17%
Polyunsaturated fat 3.613g 1.342g 15%
Zinc 1.83mg 0.22mg 15%
Vitamin B1 0.18mg 0.015mg 14%
Magnesium 71mg 15mg 13%
Protein 7.9g 1.65g 13%
Fats 9.6g 2.82g 10%
Monounsaturated fat 4.039g 0.72g 8%
Vitamin B6 0.2mg 0.12mg 6%
Vitamin K 5.9µg 5%
Starch 12.1g 5%
Vitamin A 43µg 5%
Calories 166kcal 89kcal 4%
Saturated fat 1.437g 0.577g 4%
Vitamin B2 0.064mg 0.015mg 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin B5 0.132mg 3%
Selenium 2.6µg 0.8µg 3%
Vitamin B3 0.582mg 1.08mg 3%
Vitamin E 0.42mg 3%
Sodium 379mg 306mg 3%
Potassium 228mg 286mg 2%
Choline 13.4mg 2%
Calcium 38mg 18mg 2%
Carbs 14.29g 14.65g 0%
Net carbs 8.29g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0.105g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +378.8%
Contains more FatsFats +240.4%
Contains more OtherOther +28.6%
Contains more WaterWater +19.6%
~equal in Carbs ~14.65g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +461%
Contains more Poly. FatPolyunsaturated fat +169.2%
Contains less Sat. FatSaturated fat -59.8%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.