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Hummus vs. Peanut — In-Depth Nutrition Comparison

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A recap on differences between hummus and peanuts

  • Peanuts are higher than hummus in vitamin B3, copper, manganese, folate, vitamin B1, vitamin B5, phosphorus, iron, and magnesium.
  • Peanuts cover your daily vitamin B3 needs 72% more than hummus.
  • The amount of saturated fat in hummus is lower.

Food varieties used in this article are Hummus, commercial and Peanuts, all types, raw.

Infographic

Hummus vs Peanut 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.
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%
Peanut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +136.6%
Contains more CalciumCalcium +142.1%
Contains more PotassiumPotassium +209.2%
Contains more IronIron +87.7%
Contains more CopperCopper +117.1%
Contains more ZincZinc +78.7%
Contains more PhosphorusPhosphorus +113.6%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +150.2%
Contains more SeleniumSelenium +176.9%

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
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%
Peanut
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% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin B1Vitamin B1 +255.6%
Contains more Vitamin B2Vitamin B2 +110.9%
Contains more Vitamin B3Vitamin B3 +1973.2%
Contains more Vitamin B5Vitamin B5 +1238.6%
Contains more Vitamin B6Vitamin B6 +74%
Contains more FolateFolate +189.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more WaterWater +924.5%
Contains more ProteinProtein +226.6%
Contains more FatsFats +412.9%
Contains more CarbsCarbs +12.9%
Contains more OtherOther +43.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -77.1%
Contains more Mono. FatMonounsaturated fat +504.8%
Contains more Poly. FatPolyunsaturated fat +330.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Peanut DV% diff.
Polyunsaturated fat 3.613g 15.558g 80%
Vitamin B3 0.582mg 12.066mg 72%
Copper 0.527mg 1.144mg 69%
Fats 9.6g 49.24g 61%
Vitamin E 8.33mg 56%
Monounsaturated fat 4.039g 24.426g 51%
Manganese 0.773mg 1.934mg 50%
Folate 83µg 240µg 39%
Vitamin B1 0.18mg 0.64mg 38%
Protein 7.9g 25.8g 36%
Vitamin B5 0.132mg 1.767mg 33%
Phosphorus 176mg 376mg 29%
Iron 2.44mg 4.58mg 27%
Magnesium 71mg 168mg 23%
Saturated fat 1.437g 6.279g 22%
Calories 166kcal 567kcal 20%
Sodium 379mg 18mg 16%
Potassium 228mg 705mg 14%
Zinc 1.83mg 3.27mg 13%
Vitamin B6 0.2mg 0.348mg 11%
Fiber 6g 8.5g 10%
Choline 52.5mg 10%
Selenium 2.6µg 7.2µg 8%
Calcium 38mg 92mg 5%
Vitamin B2 0.064mg 0.135mg 5%
Carbs 14.29g 16.13g 1%
Net carbs 8.29g 7.63g N/A
Sugar 4.72g N/A
Tryptophan 0.25mg 0%
Threonine 0.883mg 0%
Isoleucine 0.907mg 0%
Leucine 1.672mg 0%
Lysine 0.926mg 0%
Methionine 0.317mg 0%
Phenylalanine 1.377mg 0%
Valine 1.082mg 0%
Histidine 0.652mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
64%
Hummus
131%
Peanut

Comparison summary

Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 361mg)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 4.842g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 7)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.3)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.