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Hummus vs. Pico de gallo — In-Depth Nutrition Comparison

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A recap on differences between Hummus and Pico de gallo

  • Hummus is higher than Pico de gallo in Iron.
  • Hummus covers your daily Iron needs 31% more than Pico de gallo.

Food varieties used in this article are Hummus, commercial and PACE, Pico De Gallo.

Infographic

Hummus vs Pico de gallo 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.
Contains more Calcium +∞%
Contains more Iron +∞%
Contains less Sodium -19.2%
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 0% 0% 0% 0% 0% 62% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains less Sodium -19.2%

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
8
:
Contains more Vitamin A +943.3%
Contains more Vitamin C +∞%
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 19% 0% 0% 13% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +943.3%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +52.3%
Contains more Water +32.2%
Contains more Other +61.7%
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +52.3%
Contains more Water +32.2%
Contains more Other +61.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Pico de gallo Opinion
Net carbs 8.29g 9.38g Pico de gallo
Protein 7.9g 0g Hummus
Fats 9.6g 0g Hummus
Carbs 14.29g 9.38g Hummus
Calories 166kcal 31kcal Hummus
Sugar 6.25g Hummus
Fiber 6g Hummus
Calcium 38mg 0mg Hummus
Iron 2.44mg 0mg Hummus
Magnesium 71mg Hummus
Phosphorus 176mg Hummus
Potassium 228mg Hummus
Sodium 379mg 469mg Hummus
Zinc 1.83mg Hummus
Copper 0.527mg Hummus
Manganese 0.773mg Hummus
Selenium 2.6µg Hummus
Vitamin A 30IU 313IU Pico de gallo
Vitamin C 0mg 3.8mg Pico de gallo
Vitamin B1 0.18mg Hummus
Vitamin B2 0.064mg Hummus
Vitamin B3 0.582mg Hummus
Vitamin B5 0.132mg Hummus
Vitamin B6 0.2mg Hummus
Folate 83µg Hummus
Saturated Fat 1.437g 0g Pico de gallo
Monounsaturated Fat 4.039g Hummus
Polyunsaturated fat 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Pico de gallo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Hummus
3%
Pico de gallo
Minerals Daily Need Coverage Score
64%
Hummus
6%
Pico de gallo

Comparison summary

Which food is lower in Saturated Fat?
Pico de gallo
Pico de gallo is lower in Saturated Fat (difference - 1.437g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 6)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $1.5)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 90mg)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
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

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.