Hummus vs. Potato — In-Depth Nutrition Comparison
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Significant differences between hummus and potatoes
- Hummus has more copper, manganese, iron, phosphorus, folate, fiber, zinc, and magnesium; however, potatoes are richer in vitamin C.
- Hummus covers your daily copper needs 46% more than potatoes.
- Potatoes have 63 times less sodium than hummus. Hummus has 379mg of sodium, while potatoes have 6mg.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of hummus is 6.
Specific food types used in this comparison are Hummus, commercial and Potatoes, flesh, and skin, raw.
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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 | +208.7% |
| Contains more CalciumCalcium | +216.7% |
| Contains more IronIron | +201.2% |
| Contains more CopperCopper | +379.1% |
| Contains more ZincZinc | +510% |
| Contains more PhosphorusPhosphorus | +208.8% |
| Contains more ManganeseManganese | +286.5% |
| Contains more SeleniumSelenium | +550% |
| Contains more PotassiumPotassium | +86.4% |
| Contains less SodiumSodium | -98.4% |
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 | +122.2% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more FolateFolate | +453.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +82.3% |
| Contains more Vitamin B5Vitamin B5 | +123.5% |
| Contains more Vitamin B6Vitamin B6 | +49% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.11mg | 46% |
| Manganese | 0.773mg | 0.2mg | 25% |
| Polyunsaturated fat | 3.613g | 0.042g | 24% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Iron | 2.44mg | 0.81mg | 20% |
| Phosphorus | 176mg | 57mg | 17% |
| Folate | 83µg | 15µg | 17% |
| Fiber | 6g | 2.1g | 16% |
| Sodium | 379mg | 6mg | 16% |
| Fats | 9.6g | 0.09g | 15% |
| Zinc | 1.83mg | 0.3mg | 14% |
| Protein | 7.9g | 2.05g | 12% |
| Magnesium | 71mg | 23mg | 11% |
| Monounsaturated fat | 4.039g | 0.002g | 10% |
| Vitamin B6 | 0.2mg | 0.298mg | 8% |
| Vitamin B1 | 0.18mg | 0.081mg | 8% |
| Saturated fat | 1.437g | 0.025g | 6% |
| Potassium | 228mg | 425mg | 6% |
| Starch | 15.29g | 6% | |
| Calories | 166kcal | 77kcal | 4% |
| Selenium | 2.6µg | 0.4µg | 4% |
| Calcium | 38mg | 12mg | 3% |
| Vitamin B3 | 0.582mg | 1.061mg | 3% |
| Vitamin B5 | 0.132mg | 0.295mg | 3% |
| Vitamin B2 | 0.064mg | 0.032mg | 2% |
| Vitamin K | 2µg | 2% | |
| Choline | 12.1mg | 2% | |
| Carbs | 14.29g | 17.49g | 1% |
| Net carbs | 8.29g | 15.39g | N/A |
| Sugar | 0.82g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.067mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.107mg | 0% | |
| Methionine | 0.032mg | 0% | |
| Phenylalanine | 0.081mg | 0% | |
| Valine | 0.103mg | 0% | |
| Histidine | 0.035mg | 0% | |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +285.4% |
| Contains more FatsFats | +10566.7% |
| Contains more OtherOther | +44.6% |
| Contains more CarbsCarbs | +22.4% |
| Contains more WaterWater | +19% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +201850% |
| Contains more Poly. FatPolyunsaturated fat | +8502.4% |
| Contains less Sat. FatSaturated fat | -98.3% |