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Hummus vs. Nori — In-Depth Nutrition Comparison

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The main differences between hummus and nori

  • Hummus is richer in copper, fiber, phosphorus, and magnesium, yet nori is richer in vitamin A, vitamin C, vitamin B2, folate, and manganese.
  • Daily need coverage for vitamin A for nori is 103% higher.
  • Hummus contains 36 times more magnesium than nori. Hummus contains 71mg of magnesium, while nori contains 2mg.
  • Nori contains less sodium.

Food types used in this article are Hummus, commercial and Seaweed, laver, raw.

Infographic

Hummus vs Nori 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
6
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%
Nori
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +3450%
Contains more IronIron +35.6%
Contains more CopperCopper +99.6%
Contains more ZincZinc +74.3%
Contains more PhosphorusPhosphorus +203.4%
Contains more SeleniumSelenium +271.4%
Contains more CalciumCalcium +84.2%
Contains more PotassiumPotassium +56.1%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +27.8%

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%
Nori
9
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin B1Vitamin B1 +83.7%
Contains more Vitamin B6Vitamin B6 +25.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +596.9%
Contains more Vitamin B3Vitamin B3 +152.6%
Contains more Vitamin B5Vitamin B5 +294.7%
Contains more FolateFolate +75.9%
~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
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +36%
Contains more FatsFats +3328.6%
Contains more CarbsCarbs +179.6%
Contains more WaterWater +27.7%
Contains more OtherOther +132.7%

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
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +16056%
Contains more Poly. FatPolyunsaturated fat +3184.5%
Contains less Sat. FatSaturated fat -95.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Nori
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 Nori DV% diff.
Vitamin C 0mg 39mg 43%
Vitamin A 260µg 29%
Vitamin B2 0.064mg 0.446mg 29%
Copper 0.527mg 0.264mg 29%
Polyunsaturated fat 3.613g 0.11g 23%
Fiber 6g 0.3g 23%
Phosphorus 176mg 58mg 17%
Magnesium 71mg 2mg 16%
Folate 83µg 146µg 16%
Fats 9.6g 0.28g 14%
Sodium 379mg 48mg 14%
Monounsaturated fat 4.039g 0.025g 10%
Manganese 0.773mg 0.988mg 9%
Vitamin B5 0.132mg 0.521mg 8%
Iron 2.44mg 1.8mg 8%
Calories 166kcal 35kcal 7%
Vitamin B1 0.18mg 0.098mg 7%
Vitamin E 1mg 7%
Zinc 1.83mg 1.05mg 7%
Saturated fat 1.437g 0.061g 6%
Vitamin B3 0.582mg 1.47mg 6%
Protein 7.9g 5.81g 4%
Potassium 228mg 356mg 4%
Calcium 38mg 70mg 3%
Carbs 14.29g 5.11g 3%
Vitamin K 4µg 3%
Vitamin B6 0.2mg 0.159mg 3%
Selenium 2.6µg 0.7µg 3%
Choline 10.4mg 2%
Net carbs 8.29g 4.81g N/A
Sugar 0.49g N/A
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0.08g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Nori
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
45%
Nori
Minerals Daily Need Coverage Score
64%
Hummus
40%
Nori

Comparison summary

Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 331mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 1.376g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 6)
Which food is cheaper?
Nori
Nori is cheaper (difference - $1.5)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.49g)
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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.