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
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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 | +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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +3080.3% |
| Contains more Poly. FatPolyunsaturated fat | +499.2% |
| Contains less Sat. FatSaturated fat | -84.3% |
