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Hummus vs. Milk — In-Depth Nutrition Comparison

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Significant differences between hummus and milk

  • Hummus has more copper, manganese, iron, fiber, folate, magnesium, vitamin B1, and zinc; however, milk is richer in vitamin B12.
  • Hummus covers your daily copper needs 57% more than milk.
  • Milk contains less sodium.
  • Milk has a higher glycemic index. The glycemic index of milk is 31, while the glycemic index of hummus is 6.

Specific food types used in this comparison are Hummus, commercial and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Hummus vs Milk 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
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%
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +545.5%
Contains more PotassiumPotassium +52%
Contains more IronIron +8033.3%
Contains more CopperCopper +5170%
Contains more ZincZinc +335.7%
Contains more PhosphorusPhosphorus +85.3%
Contains more ManganeseManganese +25666.7%
Contains more CalciumCalcium +228.9%
Contains less SodiumSodium -88.4%
Contains more SeleniumSelenium +26.9%

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
4
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%
Milk
8
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B3Vitamin B3 +525.8%
Contains more Vitamin B6Vitamin B6 +440.5%
Contains more FolateFolate +1560%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +189.1%
Contains more Vitamin B5Vitamin B5 +173.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +134.4%
Contains more FatsFats +889.7%
Contains more CarbsCarbs +186.4%
Contains more OtherOther +116%
Contains more WaterWater +35%

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
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +1358.1%
Contains more Poly. FatPolyunsaturated fat +10222.9%
Contains less Sat. FatSaturated fat -55.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Milk DV% diff.
Copper 0.527mg 0.01mg 57%
Manganese 0.773mg 0.003mg 33%
Iron 2.44mg 0.03mg 30%
Fiber 6g 0g 24%
Polyunsaturated fat 3.613g 0.035g 24%
Folate 83µg 5µg 20%
Vitamin B12 0µg 0.47µg 20%
Sodium 379mg 44mg 15%
Magnesium 71mg 11mg 14%
Vitamin B1 0.18mg 0.02mg 13%
Zinc 1.83mg 0.42mg 13%
Vitamin B6 0.2mg 0.037mg 13%
Fats 9.6g 0.97g 13%
Phosphorus 176mg 95mg 12%
Vitamin B2 0.064mg 0.185mg 9%
Calcium 38mg 125mg 9%
Monounsaturated fat 4.039g 0.277g 9%
Protein 7.9g 3.37g 9%
Calories 166kcal 42kcal 6%
Vitamin D 0µg 1.2µg 6%
Vitamin A 58µg 6%
Vitamin D 0IU 48IU 6%
Vitamin B5 0.132mg 0.361mg 5%
Saturated fat 1.437g 0.633g 4%
Choline 17.7mg 3%
Carbs 14.29g 4.99g 3%
Vitamin B3 0.582mg 0.093mg 3%
Potassium 228mg 150mg 2%
Cholesterol 0mg 5mg 2%
Selenium 2.6µg 3.3µg 1%
Net carbs 8.29g 4.99g N/A
Sugar 5.2g N/A
Vitamin E 0.01mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Milk
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
15%
Milk
Minerals Daily Need Coverage Score
64%
Hummus
14%
Milk

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 335mg)
Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 0.804g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.9)
Which food is richer in vitamins?
Milk
Milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.