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Hummus vs. Potato salad — In-Depth Nutrition Comparison

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Important differences between Hummus and Potato salad

  • Hummus has more Copper, Manganese, Iron, Folate, Fiber, Phosphorus, Zinc, and Magnesium, however, Potato salad has more Vitamin C.
  • Hummus's daily need coverage for Copper is 45% more.
  • Hummus has 12 times more Folate than Potato salad. Hummus has 83µg of Folate, while Potato salad has 7µg.

The food varieties used in the comparison are Hummus, commercial and Potato salad, home-prepared.

Infographic

Hummus vs Potato salad 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 +100%
Contains more Iron +275.4%
Contains more Magnesium +373.3%
Contains more Phosphorus +238.5%
Contains less Sodium -28.4%
Contains more Zinc +490.3%
Contains more Copper +346.6%
Contains more Manganese +665.3%
Contains more Potassium +11.4%
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 6% 25% 11% 23% 23% 69% 9% 40% 14% 23%
Contains more Calcium +100%
Contains more Iron +275.4%
Contains more Magnesium +373.3%
Contains more Phosphorus +238.5%
Contains less Sodium -28.4%
Contains more Zinc +490.3%
Contains more Copper +346.6%
Contains more Manganese +665.3%
Contains more Potassium +11.4%
Contains more Selenium +57.7%

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
4
:
Contains more Vitamin B1 +133.8%
Contains more Vitamin B6 +41.8%
Contains more Folate +1085.7%
Contains more Vitamin A +423.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +52.9%
Contains more Vitamin B5 +304.5%
Equal in Vitamin B2 - 0.06
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 10% 0% 0% 34% 20% 14% 17% 33% 33% 6% 0% 0%
Contains more Vitamin B1 +133.8%
Contains more Vitamin B6 +41.8%
Contains more Folate +1085.7%
Contains more Vitamin A +423.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +52.9%
Contains more Vitamin B5 +304.5%
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +194.8%
Contains more Fats +17.1%
Contains more Carbs +27.9%
Contains more Water +14.1%
Contains more Other +20.4%
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more Protein +194.8%
Contains more Fats +17.1%
Contains more Carbs +27.9%
Contains more Water +14.1%
Contains more Other +20.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +62.9%
Equal in Saturated Fat - 1.429
Equal in Polyunsaturated fat - 3.737
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
19% 32% 49%
Saturated Fat: 1.429 g
Monounsaturated Fat: 2.48 g
Polyunsaturated fat: 3.737 g
Contains more Monounsaturated Fat +62.9%
Equal in Saturated Fat - 1.429
Equal in Polyunsaturated fat - 3.737

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Potato salad Opinion
Net carbs 8.29g 9.87g Potato salad
Protein 7.9g 2.68g Hummus
Fats 9.6g 8.2g Hummus
Carbs 14.29g 11.17g Hummus
Calories 166kcal 143kcal Hummus
Fiber 6g 1.3g Hummus
Calcium 38mg 19mg Hummus
Iron 2.44mg 0.65mg Hummus
Magnesium 71mg 15mg Hummus
Phosphorus 176mg 52mg Hummus
Potassium 228mg 254mg Potato salad
Sodium 379mg 529mg Hummus
Zinc 1.83mg 0.31mg Hummus
Copper 0.527mg 0.118mg Hummus
Manganese 0.773mg 0.101mg Hummus
Selenium 2.6µg 4.1µg Potato salad
Vitamin A 30IU 157IU Potato salad
Vitamin A RAE 32µg Potato salad
Vitamin C 0mg 10mg Potato salad
Vitamin B1 0.18mg 0.077mg Hummus
Vitamin B2 0.064mg 0.06mg Hummus
Vitamin B3 0.582mg 0.89mg Potato salad
Vitamin B5 0.132mg 0.534mg Potato salad
Vitamin B6 0.2mg 0.141mg Hummus
Folate 83µg 7µg Hummus
Tryptophan 0.042mg Potato salad
Threonine 0.116mg Potato salad
Isoleucine 0.141mg Potato salad
Leucine 0.202mg Potato salad
Lysine 0.171mg Potato salad
Methionine 0.066mg Potato salad
Phenylalanine 0.135mg Potato salad
Valine 0.172mg Potato salad
Histidine 0.062mg Potato salad
Cholesterol 0mg 68mg Hummus
Saturated Fat 1.437g 1.429g Potato salad
Monounsaturated Fat 4.039g 2.48g Hummus
Polyunsaturated fat 3.613g 3.737g Potato salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Potato salad
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
14%
Potato salad
Minerals Daily Need Coverage Score
64%
Hummus
24%
Potato salad

Comparison summary

Which food is lower in Saturated Fat?
Potato salad
Potato salad is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $1.5)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 150mg)
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 68mg)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.