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Hummus vs. Pea raw — In-Depth Nutrition Comparison

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Important differences between hummus and pea raw

  • Hummus has more copper, manganese, iron, phosphorus, and magnesium; however, pea raw has more vitamin C, vitamin A, vitamin B3, and vitamin B1.
  • Pea raw's daily need coverage for vitamin C is 44% more.
  • Hummus has 76 times more sodium than pea raw. Hummus has 379mg of sodium, while pea raw has 5mg.
  • Pea raw has a higher glycemic index than hummus.

The food varieties used in the comparison are Hummus, commercial and Peas, green, raw.

Infographic

Hummus vs Pea raw 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
8
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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +115.2%
Contains more CalciumCalcium +52%
Contains more IronIron +66%
Contains more CopperCopper +199.4%
Contains more ZincZinc +47.6%
Contains more PhosphorusPhosphorus +63%
Contains more ManganeseManganese +88.5%
Contains more SeleniumSelenium +44.4%
Contains less SodiumSodium -98.7%
~equal in Potassium ~244mg

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
3
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin B6Vitamin B6 +18.3%
Contains more FolateFolate +27.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more Vitamin B3Vitamin B3 +259.1%
~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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +45.8%
Contains more FatsFats +2300%
Contains more OtherOther +86.2%
Contains more WaterWater +18.4%
~equal in Carbs ~14.45g

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +11440%
Contains more Poly. FatPolyunsaturated fat +1832.1%
Contains less Sat. FatSaturated fat -95.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Pea raw DV% diff.
Vitamin C 0mg 40mg 44%
Copper 0.527mg 0.176mg 39%
Polyunsaturated fat 3.613g 0.187g 23%
Vitamin K 24.8µg 21%
Manganese 0.773mg 0.41mg 16%
Sodium 379mg 5mg 16%
Fats 9.6g 0.4g 14%
Iron 2.44mg 1.47mg 12%
Phosphorus 176mg 108mg 10%
Monounsaturated fat 4.039g 0.035g 10%
Magnesium 71mg 33mg 9%
Vitamin B3 0.582mg 2.09mg 9%
Vitamin B1 0.18mg 0.266mg 7%
Saturated fat 1.437g 0.071g 6%
Choline 28.4mg 5%
Protein 7.9g 5.42g 5%
Folate 83µg 65µg 5%
Zinc 1.83mg 1.24mg 5%
Vitamin B2 0.064mg 0.132mg 5%
Calories 166kcal 81kcal 4%
Vitamin A 38µg 4%
Vitamin B6 0.2mg 0.169mg 2%
Selenium 2.6µg 1.8µg 1%
Calcium 38mg 25mg 1%
Vitamin B5 0.132mg 0.104mg 1%
Fiber 6g 5.7g 1%
Vitamin E 0.13mg 1%
Carbs 14.29g 14.45g 0%
Net carbs 8.29g 8.75g N/A
Potassium 228mg 244mg 0%
Sugar 5.67g N/A
Tryptophan 0.037mg 0%
Threonine 0.203mg 0%
Isoleucine 0.195mg 0%
Leucine 0.323mg 0%
Lysine 0.317mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.2mg 0%
Valine 0.235mg 0%
Histidine 0.107mg 0%
Fructose 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
64%
Hummus
31%
Pea raw

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 374mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 1.366g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $1.2)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 5.67g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 48)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.