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  6. Hummus vs. Mixed nuts

Hummus vs. Mixed nuts — In-Depth Nutrition Comparison

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A recap on differences between hummus and mixed nuts

  • Mixed nuts are higher than hummus in selenium, manganese, vitamin B3, copper, phosphorus, magnesium, vitamin B5, and zinc.
  • Mixed nuts cover your daily selenium needs 57% more than hummus.
  • Hummus contains 76 times more sodium than mixed nuts. While hummus contains 379mg of sodium, mixed nuts contain only 5mg.
  • The glycemic index of hummus is lower.

Food varieties used in this article are Hummus, commercial and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Hummus vs Mixed nuts 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
0
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +222.5%
Contains more CalciumCalcium +207.9%
Contains more PotassiumPotassium +177.2%
Contains more CopperCopper +72.1%
Contains more ZincZinc +83.6%
Contains more PhosphorusPhosphorus +159.1%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +163.9%
Contains more SeleniumSelenium +1203.8%
~equal in Iron ~2.61mg

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
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% 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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +206.3%
Contains more Vitamin B3Vitamin B3 +1224.6%
Contains more Vitamin B5Vitamin B5 +763.6%
Contains more Vitamin B6Vitamin B6 +76%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.189mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

All nutrients comparison - raw data values

Nutrient Hummus Mixed nuts DV% diff.
Polyunsaturated fat 3.613g 14.612g 73%
Fats 9.6g 53.95g 68%
Monounsaturated fat 4.039g 28.488g 61%
Selenium 2.6µg 33.9µg 57%
Manganese 0.773mg 2.04mg 55%
Vitamin E 7.82mg 52%
Vitamin B3 0.582mg 7.709mg 45%
Copper 0.527mg 0.907mg 42%
Phosphorus 176mg 456mg 40%
Magnesium 71mg 229mg 38%
Saturated fat 1.437g 8.711g 33%
Protein 7.9g 20.04g 24%
Calories 166kcal 607kcal 22%
Vitamin B5 0.132mg 1.14mg 20%
Sodium 379mg 5mg 16%
Zinc 1.83mg 3.36mg 14%
Vitamin B6 0.2mg 0.352mg 12%
Potassium 228mg 632mg 12%
Vitamin B2 0.064mg 0.196mg 10%
Choline 52mg 9%
Calcium 38mg 117mg 8%
Vitamin K 5.7µg 5%
Fiber 6g 7g 4%
Starch 4.2g 2%
Carbs 14.29g 21.05g 2%
Iron 2.44mg 2.61mg 2%
Vitamin B1 0.18mg 0.189mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 8.29g 14.05g N/A
Sugar 4.15g N/A
Folate 83µg 83µg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
1
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3101.4%
Contains more ProteinProtein +153.7%
Contains more FatsFats +462%
Contains more CarbsCarbs +47.3%
Contains more OtherOther +77.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
1
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +605.3%
Contains more Poly. FatPolyunsaturated fat +304.4%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.