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Hummus vs. Peanut butter — Health Impact and Nutrition Comparison

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Article author photo Sveta Badalyan by Sveta Badalyan | Last updated on May 11, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Hummus
vs
Peanut butter

Summary

Peanut butter is relatively richer in vitamins, healthy fats, and minerals, such as magnesium, calcium, and zinc. Peanut butter is higher in calories, and it is also 22 times lower in sodium.

Peanut butter provides 5 times more fats, 3 times more protein, and 1.5  times more carbohydrates.

On the other hand, hummus is lower in calories and saturated fats.

 

Introduction

Peanut butter and hummus are one of the most popular choices for snacks. In this article, we will talk about the differences between these foods.

Peanut butter consists of roasted peanuts, sugar, and salt. It is made by blending roasted peanuts into a smooth mixture with no added oil or fats. 

Traditional hummus is a nutrient-dense snack. It comprises chickpeas, garlic, lemon juice, olive oil, salt, and tahini. 

Appearance

Peanut butter comes in several textures, such as creamy or crunchy, but it's almost always the same shade of brown. Unlike peanut butter, hummus has a pale yellow color.

Taste and Use

Peanut butter is salty, sweet, and nutty. Natural or unsweetened peanut butter has a less sweet taste as it does not contain sweeteners or flavorings. Processed peanut butter, on the other hand, is sweeter and has a slight saltiness.

There are many ways to use peanut butter. It goes well with pancakes, waffles, and crepes. You can use it instead of butter and make some desserts, such as pizza and muffins.

The perfect hummus is smooth and has a creamy texture. Hummus is delicious and healthy. Vegans can eat it because it doesn't contain any animal products. There are different uses for hummus. Hummus is a nutritious dip for bell peppers, fresh cucumbers, and carrots. Hummus can be used as a pasta sauce or a salad dressing.

Nutrition

The nutritional values are presented for peanut butter (smooth, without salt) and hummus (commercial). In this article, we used FDA's database for the information.

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
Contains more Water +5313.8%
Contains more Protein +181.1%
Contains more Fats +435%
Contains more Carbs +56.1%
Contains more Other +78.4%
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Water +5313.8%
Contains more Protein +181.1%
Contains more Fats +435%
Contains more Carbs +56.1%
Contains more Other +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
Contains less Saturated Fat -86.1%
Contains more Monounsaturated Fat +542.3%
Contains more Polyunsaturated fat +246.9%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -86.1%
Contains more Monounsaturated Fat +542.3%
Contains more Polyunsaturated 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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +2152.9%
Contains more Vitamin B5 +761.4%
Contains more Vitamin B6 +120.5%
Equal in Folate - 87
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +2152.9%
Contains more Vitamin B5 +761.4%
Contains more Vitamin B6 +120.5%
Equal in Folate - 87

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.
Contains more Iron +40.2%
Contains more Copper +24.9%
Contains more Calcium +28.9%
Contains more Magnesium +136.6%
Contains more Phosphorus +90.3%
Contains more Potassium +144.7%
Contains less Sodium -95.5%
Contains more Zinc +37.2%
Contains more Manganese +115.4%
Contains more Selenium +57.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Iron +40.2%
Contains more Copper +24.9%
Contains more Calcium +28.9%
Contains more Magnesium +136.6%
Contains more Phosphorus +90.3%
Contains more Potassium +144.7%
Contains less Sodium -95.5%
Contains more Zinc +37.2%
Contains more Manganese +115.4%
Contains more Selenium +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 (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).

Weight Loss & Diets

Hummus and peanut butter are nutrient-dense foods high in calories. 

Peanut butter is higher in calories; therefore, it's important to limit your portions when eating peanut butter on low-calorie diets, even though it may help curb your appetite due to being high in proteins and fats.

Peanut butter may be used in small amounts on low-carb diets such as the keto diet, although hummus is better for low-fat, low-calorie, and high-fiber diets.

Both of them can be allowed during vegan, vegetarian, and DASH diets.

Health Benefits

Aside from the healthy fat composition, peanuts, and their skin contain several antioxidative compounds, such as p-coumarin and resveratrol (RES). RES is well known for its antioxidant and anti-inflammatory properties and the ability to stimulate endothelial NO synthase. It can decrease the endothelial dysfunction observed in diabetes (5).

Furthermore, peanut skins are rich sources of phenolics. They increased the antioxidant activity of peanut butter (6). 

Moreover, natural antioxidants are important in preventing and lowering the risk of noncommunicable diseases, in which oxidative stress is a primary causative agent.

In contrast, hummus has minerals like iron, folate, zinc, and calcium, which are important for good metabolism, muscles, and bones

Furthermore, hummus contains 30 IU of vitamin A, which is necessary for maintaining vision and encouraging growth and development. Because of its importance in improving immune function, vitamin A is also classified as an anti-inflammation vitamin(7).

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 controldigestion, and lowering your risk of heart disease (11).

Downsides and Risks

  • As peanut butter contains a high concentration of omega-6, it may cause an increase in omega-3, so the acid ratio will be out of balance, which can increase the risk of insulin and leptin resistance (12)

Unlike it, hummus does not increase the risk of insulin resistance.

  • Peanut butter is higher in calories, and overusing peanut butter increases the risk of obesity. Unlike it, long-term consumption of hummus can lead to a lower body mass index (13). 
  • Many store-bought kinds of peanut butter have added sugar. People with type 2 Diabetes should choose all-natural peanut butter containing only peanuts and possibly some salt. At the same time, hummus can help to enhance diet quality by replacing foods high in added sugars or saturated fats (14). 
  • Some people are allergic to peanuts. Peanut allergy is a reaction that involves your body’s immune system, which interprets the proteins in peanuts as toxic. When foods contain peanuts, an allergic reaction to peanuts might occur immediately or up to several hours later. Allergic reactions to peanuts can cause mild, moderate, or severe signs and symptoms, even signs of anaphylaxis.

Although chickpeas come from the same family as peanuts, peanut-allergic people can eat hummus safely (15).

Article author photo Sveta Badalyan
Education: General Medicine at YSMU
Last updated: May 11, 2023
Medically reviewed by Igor Bussel

Infographic

Hummus vs Peanut butter infographic
Infographic link

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 butter
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 butter Opinion
Net carbs 8.29g 17.31g Peanut butter
Protein 7.9g 22.21g Peanut butter
Fats 9.6g 51.36g Peanut butter
Carbs 14.29g 22.31g Peanut butter
Calories 166kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g Hummus
Fiber 6g 5g Hummus
Calcium 38mg 49mg Peanut butter
Iron 2.44mg 1.74mg Hummus
Magnesium 71mg 168mg Peanut butter
Phosphorus 176mg 335mg Peanut butter
Potassium 228mg 558mg Peanut butter
Sodium 379mg 17mg Peanut butter
Zinc 1.83mg 2.51mg Peanut butter
Copper 0.527mg 0.422mg Hummus
Manganese 0.773mg 1.665mg Peanut butter
Selenium 2.6µg 4.1µg Peanut butter
Vitamin A 30IU 0IU Hummus
Vitamin E 9.1mg Peanut butter
Vitamin B1 0.18mg 0.15mg Hummus
Vitamin B2 0.064mg 0.192mg Peanut butter
Vitamin B3 0.582mg 13.112mg Peanut butter
Vitamin B5 0.132mg 1.137mg Peanut butter
Vitamin B6 0.2mg 0.441mg Peanut butter
Folate 83µg 87µg Peanut butter
Vitamin K 0.3µg Peanut butter
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Trans Fat 0.075g Hummus
Saturated Fat 1.437g 10.325g Hummus
Monounsaturated Fat 4.039g 25.941g Peanut butter
Polyunsaturated fat 3.613g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Hummus
62%
Peanut butter
Minerals Daily Need Coverage Score
64%
Hummus
84%
Peanut butter

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 362mg)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 8.888g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 8)
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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.