Hummus vs. Prunes — In-Depth Nutrition Comparison
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How are hummus and prunes different?
- Hummus is higher in copper, manganese, folate, iron, phosphorus, zinc, and vitamin B1; however, prunes are richer in vitamin A and potassium.
- Daily need coverage for copper for hummus is 27% higher.
- Hummus contains 190 times more sodium than prunes. While hummus contains 379mg of sodium, prunes contain only 2mg.
- Hummus has a lower glycemic index (6) than prunes (29).
Hummus, commercial and Plums, dried (prunes), uncooked are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +73.2% |
| Contains more IronIron | +162.4% |
| Contains more CopperCopper | +87.5% |
| Contains more ZincZinc | +315.9% |
| Contains more PhosphorusPhosphorus | +155.1% |
| Contains more ManganeseManganese | +158.5% |
| Contains more SeleniumSelenium | +766.7% |
| Contains more CalciumCalcium | +13.2% |
| Contains more PotassiumPotassium | +221.1% |
| Contains less SodiumSodium | -99.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +252.9% |
| Contains more FolateFolate | +1975% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +190.6% |
| Contains more Vitamin B3Vitamin B3 | +223.4% |
| Contains more Vitamin B5Vitamin B5 | +219.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 50% | |
| Copper | 0.527mg | 0.281mg | 27% |
| Polyunsaturated fat | 3.613g | 0.062g | 24% |
| Manganese | 0.773mg | 0.299mg | 21% |
| Folate | 83µg | 4µg | 20% |
| Iron | 2.44mg | 0.93mg | 19% |
| Carbs | 14.29g | 63.88g | 17% |
| Fructose | 12.45g | 16% | |
| Sodium | 379mg | 2mg | 16% |
| Phosphorus | 176mg | 69mg | 15% |
| Potassium | 228mg | 732mg | 15% |
| Fats | 9.6g | 0.38g | 14% |
| Zinc | 1.83mg | 0.44mg | 13% |
| Protein | 7.9g | 2.18g | 11% |
| Vitamin B1 | 0.18mg | 0.051mg | 11% |
| Monounsaturated fat | 4.039g | 0.053g | 10% |
| Vitamin B2 | 0.064mg | 0.186mg | 9% |
| Vitamin B3 | 0.582mg | 1.882mg | 8% |
| Magnesium | 71mg | 41mg | 7% |
| Saturated fat | 1.437g | 0.088g | 6% |
| Vitamin B5 | 0.132mg | 0.422mg | 6% |
| Calories | 166kcal | 240kcal | 4% |
| Vitamin A | 39µg | 4% | |
| Selenium | 2.6µg | 0.3µg | 4% |
| Fiber | 6g | 7.1g | 4% |
| Vitamin E | 0.43mg | 3% | |
| Starch | 5.11g | 2% | |
| Choline | 10.1mg | 2% | |
| Calcium | 38mg | 43mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 8.29g | 56.78g | N/A |
| Sugar | 38.13g | N/A | |
| Vitamin B6 | 0.2mg | 0.205mg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.041mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.05mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.052mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +262.4% |
| Contains more FatsFats | +2426.3% |
| Contains more WaterWater | +115.4% |
| Contains more CarbsCarbs | +347% |
| Contains more OtherOther | +63% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7520.8% |
| Contains more Poly. FatPolyunsaturated fat | +5727.4% |
| Contains less Sat. FatSaturated fat | -93.9% |
