Hummus vs. Peanut butter — Health Impact and Nutrition Comparison

Macronutrients and Calories

Nutrient density is higher in peanut butter than in hummus. Peanut butter contains only  2% water, while hummus contains 66.6%.

Peanut butter includes five times more fats, three times more protein, and 50 percent more carbohydrates.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Hummus

1

Protein: 7.9 g

Fats: 9.6 g

Carbs: 14.29 g

Water: 66.59 g

Other: 1.62 g

Peanut butter

4

Protein: 22.21 g

Fats: 51.36 g

Carbs: 22.31 g

Water: 1.23 g

Other: 2.89 g

Contains more WaterWater

+5313.8%

Contains more ProteinProtein	+181.1%
Contains more FatsFats	+435%
Contains more CarbsCarbs	+56.1%
Contains more OtherOther	+78.4%

Calories

Peanut butter is significantly more in calories. Peanut butter has 598 calories per 100 grams, compared to hummus, which has only 166.

Protein 

Peanut butter contains more proteins and almost all essential amino acids than hummus. Peanut butter has 22.2 g of protein, while hummus has 7.78 g. 

Peanut butter is richer in tryptophan, histidine, phenylalanine, and leucine. Hummus is richer in threonine, isoleucine, and lysine compared with peanut butter.

Fats

Peanut butter contains more fats than hummus. Compared to hummus, peanut butter contains eight times more saturated fat, six times more monounsaturated fat, and three times more polyunsaturated fat.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Hummus

1

Saturated Fat: Sat. Fat 1.437 g

Monounsaturated Fat: Mono. Fat 4.039 g

Polyunsaturated fat: Poly. Fat 3.613 g

Peanut butter

2

Saturated Fat: Sat. Fat 10.325 g

Monounsaturated Fat: Mono. Fat 25.941 g

Polyunsaturated fat: Poly. Fat 12.535 g

Contains less Sat. FatSaturated Fat

-86.1%

Contains more Mono. FatMonounsaturated Fat	+542.3%
Contains more Poly. FatPolyunsaturated fat	+246.9%

Cholesterol

Peanut butter and hummus are cholesterol-free. 

Omega-3 and omega-6 fatty acids

Omega-3 and omega-6 are essential fatty acids (EFA) the body cannot produce, so the only way to obtain them is through foods and supplements. Peanut butter has a significant amount of omega-6, which helps lower bad cholesterol while increasing good cholesterol levels. A high intake of omega-6 may cause an increase in omega-3.

Peanut butter has 2.27 g of omega-6, whereas hummus has only 0.54 g.

Carbohydrates

Both have about the same amount of carbohydrates.

100g of peanut butter contains  22g of carbohydrates, of which 5g are dietary fiber and 17g are net carbs.

100g of hummus contains 15g of carbohydrates, of which 6g are dietary fiber and 8g are net carbs.

 Peanut butter contains more sucrose, whereas hummus is higher in starch and amylose. Furthermore, hummus does not contain any sugar.

Vitamins

Peanut butter is a good source of most B-group vitamins. It also contains vitamin E (9mg).

Peanut butter contains 13.11 mg of vitamin B3, 1.14mg of vitamin B5, and 0.44mg of vitamin B6.

Hummus, at the same time, has a higher vitamin B1 level (0.48 mg). It also contains low amounts of vitamin A, while peanut butter does not contain it.

Hummus contains more folate (vitamin B9). It has 557 µg, whereas peanut butter only has  87µg.

Both of them do not contain vitamin C, vitamin D, and vitamin B12.

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

Peanut butter

7

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+20%

Contains more Vitamin B2Vitamin B2	+200%
Contains more Vitamin B3Vitamin B3	+2152.9%
Contains more Vitamin B5Vitamin B5	+761.4%
Contains more Vitamin B6Vitamin B6	+120.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~87µg

Minerals

Peanut butter has two times more magnesium, potassium, and phosphorus. 

Moreover, peanut butter is also a good source of zinc and calcium.

Hummus contains more copper and iron. 

Sodium levels are 22 times higher in hummus (379 mg).

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

2

Peanut butter

8

Contains more IronIron	+40.2%
Contains more CopperCopper	+24.9%

Contains more MagnesiumMagnesium	+136.6%
Contains more CalciumCalcium	+28.9%
Contains more PotassiumPotassium	+144.7%
Contains more ZincZinc	+37.2%
Contains more PhosphorusPhosphorus	+90.3%
Contains less SodiumSodium	-95.5%
Contains more ManganeseManganese	+115.4%
Contains more SeleniumSelenium	+57.7%

Glycemic Index 

Both foods have a low glycemic index (GI<55). The glycemic index of peanut butter is 14, and for hummus, the glycemic index is 6 (1, 2).

Glycemic Load

The glycemic load of peanut butter is equal to 1. The GL of hummus is equal to 3,5. Both classify as low-GL foods.

Insulin Index

Peanut butter's insulin index (II) is 15, whereas the insulin index of hummus is 52 (3, 4).

Acidity

 Peanut butter has a pH level of 6,3. Hummus has a pH level of 4,5-5.

The potential renal acid load value (PRAL) shows how much acid is produced in the organism from the given food. The PRAL value of peanut butter is 6,6 (acidic). 

The PRAL value of hummus is 3,3 (acidic).

Cardiovascular Health

Micronutrients in peanut butter have a cardioprotective effect, which is associated with a lower risk of coronary heart disease (CHD). Moreover, one tablespoon (16 grams) of peanut butter daily was associated with a significantly lower risk of coronary heart disease (8).

Hummus, as mentioned above, has 379 mg of sodium. Consuming too much sodium increases the risk of hypertension. High blood pressure is a significant risk factor for heart disease and stroke (9). Whereas peanut butter, being much lower in sodium than hummus, can be a better choice for people with high blood pressure. 

Digestive Health

According to human studies of chickpeas, comparing a chickpea diet with a habitual diet resulted in increased frequency of defecation, easier defecation, and softer stool consistency.

Conversely, if you do not consume too much water during the day, peanut butter might cause constipation.

Diabetes

 Peanut butter is a good addition to a diabetic diet. Peanut butter has a low glycemic index, which doesn’t cause blood sugar to rise sharply. However, as it is high in calories, it should be consumed in moderation. People with type 2 diabetes must avoid peanut butter with added sugars or hydrogenated oils. 

Hummus has a higher amount of starch and amylose, which results in lower availability of glucose, thus reducing the slower entry of glucose into the bloodstream. It leads to a lowering of the GI (10). 

Low GI plays a significant role in lowering both type 2 diabetes incidence and severity.

 They are both high in dietary fiber (each contains 5g). The minimum amount of fiber per 1,000 calories recommended by the Dietary Guidelines is 14g. Eating more fiber-rich foods can also help with blood sugar control, digestion, and lowering your risk of heart disease (11).