Hummus vs. Okara — In-Depth Nutrition Comparison
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How are Hummus and Okara different?
- Hummus is richer in Copper, Phosphorus, Manganese, Folate, Iron, Vitamin B1, Zinc, and Magnesium, while Okara is higher in Selenium.
- Hummus covers your daily need of Copper 36% more than Okara.
- Hummus contains 42 times more Sodium than Okara. Hummus contains 379mg of Sodium, while Okara contains 9mg.
Hummus, commercial and Okara types were used in this article.
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.
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Iron
+87.7%
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Magnesium
+173.1%
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Phosphorus
+193.3%
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Zinc
+226.8%
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Copper
+163.5%
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Manganese
+91.3%
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Calcium
+110.5%
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Sodium
-97.6%
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Selenium
+307.7%
Equal in Potassium - 213
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Iron
+87.7%
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Magnesium
+173.1%
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Phosphorus
+193.3%
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Zinc
+226.8%
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Copper
+163.5%
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Manganese
+91.3%
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Calcium
+110.5%
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Sodium
-97.6%
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Selenium
+307.7%
Equal in Potassium - 213
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.
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Vitamin A
+∞%
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Vitamin B1
+800%
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Vitamin B2
+220%
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Vitamin B3
+482%
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Vitamin B5
+50%
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Vitamin B6
+73.9%
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Folate
+219.2%
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Vitamin A
+∞%
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Vitamin B1
+800%
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Vitamin B2
+220%
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Vitamin B3
+482%
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Vitamin B5
+50%
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Vitamin B6
+73.9%
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Folate
+219.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+124.4%
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Fats
+454.9%
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Carbs
+16.8%
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Other
+84.1%
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Water
+22.6%
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Protein
+124.4%
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Fats
+454.9%
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Carbs
+16.8%
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Other
+84.1%
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Water
+22.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1269.2%
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Polyunsaturated fat
+378.5%
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Saturated Fat
-86.6%
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Monounsaturated Fat
+1269.2%
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Polyunsaturated fat
+378.5%
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Saturated Fat
-86.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.29g | 12.23g |
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| Protein | 7.9g | 3.52g |
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| Fats | 9.6g | 1.73g |
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| Carbs | 14.29g | 12.23g |
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| Calories | 166kcal | 76kcal |
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| Fiber | 6g |
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| Calcium | 38mg | 80mg |
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| Iron | 2.44mg | 1.3mg |
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| Magnesium | 71mg | 26mg |
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| Phosphorus | 176mg | 60mg |
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| Potassium | 228mg | 213mg |
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| Sodium | 379mg | 9mg |
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| Zinc | 1.83mg | 0.56mg |
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| Copper | 0.527mg | 0.2mg |
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| Manganese | 0.773mg | 0.404mg |
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| Selenium | 2.6µg | 10.6µg |
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| Vitamin A | 30IU | 0IU |
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| Vitamin B1 | 0.18mg | 0.02mg |
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| Vitamin B2 | 0.064mg | 0.02mg |
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| Vitamin B3 | 0.582mg | 0.1mg |
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| Vitamin B5 | 0.132mg | 0.088mg |
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| Vitamin B6 | 0.2mg | 0.115mg |
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| Folate | 83µg | 26µg |
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| Tryptophan | 0.05mg |
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| Threonine | 0.131mg |
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| Isoleucine | 0.159mg |
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| Leucine | 0.244mg |
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| Lysine | 0.212mg |
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| Methionine | 0.041mg |
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| Phenylalanine | 0.157mg |
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| Valine | 0.162mg |
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| Histidine | 0.093mg |
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| Saturated Fat | 1.437g | 0.193g |
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| Monounsaturated Fat | 4.039g | 0.295g |
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| Polyunsaturated fat | 3.613g | 0.755g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
16%
5%
Minerals Daily Need Coverage Score
64%
33%
Comparison summary
Which food contains less Sodium?
Okara contains less Sodium (difference - 370mg)
Which food is lower in Saturated Fat?
Okara is lower in Saturated Fat (difference - 1.244g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 6)
Which food is cheaper?
Okara is cheaper (difference - $1.5)
Which food is richer in minerals?
Hummus is relatively richer in minerals
Which food is richer in vitamins?
Hummus is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)