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Hummus vs. Matzo — In-Depth Nutrition Comparison

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A recap on differences between hummus and matzo

  • Hummus is higher in copper, folate, phosphorus, fiber, and magnesium, yet matzo is higher in selenium, vitamin B3, vitamin B2, and vitamin B1.
  • Matzo covers your daily selenium needs 62% more than hummus.

Food varieties used in this article are Hummus, commercial and Crackers, matzo, plain.

Infographic

Hummus vs Matzo 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.
Hummus
7
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%
Matzo
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +184%
Contains more CalciumCalcium +192.3%
Contains more PotassiumPotassium +103.6%
Contains more CopperCopper +778.3%
Contains more ZincZinc +169.1%
Contains more PhosphorusPhosphorus +97.8%
Contains more ManganeseManganese +18.9%
Contains more IronIron +29.5%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +1319.2%

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
2
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%
Matzo
7
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin B6Vitamin B6 +73.9%
Contains more FolateFolate +388.2%
Contains more Vitamin B1Vitamin B1 +115%
Contains more Vitamin B2Vitamin B2 +354.7%
Contains more Vitamin B3Vitamin B3 +568.7%
Contains more Vitamin B5Vitamin B5 +235.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more FatsFats +585.7%
Contains more WaterWater +1448.6%
Contains more OtherOther +170%
Contains more ProteinProtein +26.6%
Contains more CarbsCarbs +485.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +3080.3%
Contains more Poly. FatPolyunsaturated fat +499.2%
Contains less Sat. FatSaturated fat -84.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Matzo
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hummus Matzo DV% diff.
Selenium 2.6µg 36.9µg 62%
Copper 0.527mg 0.06mg 52%
Carbs 14.29g 83.7g 23%
Vitamin B3 0.582mg 3.892mg 21%
Polyunsaturated fat 3.613g 0.603g 20%
Vitamin B2 0.064mg 0.291mg 17%
Folate 83µg 17µg 17%
Vitamin B1 0.18mg 0.387mg 17%
Sodium 379mg 0mg 16%
Fats 9.6g 1.4g 13%
Phosphorus 176mg 89mg 12%
Fiber 6g 3g 12%
Calories 166kcal 395kcal 11%
Magnesium 71mg 25mg 11%
Zinc 1.83mg 0.68mg 10%
Monounsaturated fat 4.039g 0.127g 10%
Iron 2.44mg 3.16mg 9%
Vitamin B6 0.2mg 0.115mg 7%
Vitamin B5 0.132mg 0.443mg 6%
Saturated fat 1.437g 0.226g 6%
Manganese 0.773mg 0.65mg 5%
Protein 7.9g 10g 4%
Potassium 228mg 112mg 3%
Calcium 38mg 13mg 3%
Choline 10.8mg 2%
Net carbs 8.29g 80.7g N/A
Sugar 0.29g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Matzo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Hummus
24%
Matzo
Minerals Daily Need Coverage Score
64%
Hummus
51%
Matzo

Comparison summary

Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 379mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 1.211g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 6)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $1.5)
Which food is richer in vitamins?
Matzo
Matzo is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.29g)
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)

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.