Hummus vs. Quinoa — In-Depth Nutrition Comparison
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A recap on differences between hummus and quinoa
- Hummus is higher than quinoa in copper, fiber, iron, folate, zinc, manganese, vitamin B1, and vitamin B6.
- Hummus covers your daily copper needs 37% more than quinoa.
- Hummus contains 54 times more sodium than quinoa. While hummus contains 379mg of sodium, quinoa contains only 7mg.
- The glycemic index of hummus is lower.
Food varieties used in this article are Hummus, commercial and Quinoa, cooked.
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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 CalciumCalcium | +123.5% |
| Contains more PotassiumPotassium | +32.6% |
| Contains more IronIron | +63.8% |
| Contains more CopperCopper | +174.5% |
| Contains more ZincZinc | +67.9% |
| Contains more PhosphorusPhosphorus | +15.8% |
| Contains more ManganeseManganese | +22.5% |
| Contains less SodiumSodium | -98.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +68.2% |
| Contains more Vitamin B3Vitamin B3 | +41.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +62.6% |
| Contains more FolateFolate | +97.6% |
| Contains more Vitamin B2Vitamin B2 | +71.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.192mg | 37% |
| Polyunsaturated fat | 3.613g | 1.078g | 17% |
| Sodium | 379mg | 7mg | 16% |
| Fiber | 6g | 2.8g | 13% |
| Fats | 9.6g | 1.92g | 12% |
| Iron | 2.44mg | 1.49mg | 12% |
| Folate | 83µg | 42µg | 10% |
| Monounsaturated fat | 4.039g | 0.528g | 9% |
| Starch | 17.63g | 7% | |
| Zinc | 1.83mg | 1.09mg | 7% |
| Protein | 7.9g | 4.4g | 7% |
| Manganese | 0.773mg | 0.631mg | 6% |
| Vitamin B6 | 0.2mg | 0.123mg | 6% |
| Vitamin B1 | 0.18mg | 0.107mg | 6% |
| Saturated fat | 1.437g | 0.231g | 5% |
| Vitamin B2 | 0.064mg | 0.11mg | 4% |
| Choline | 23mg | 4% | |
| Vitamin E | 0.63mg | 4% | |
| Phosphorus | 176mg | 152mg | 3% |
| Vitamin B5 | 0.132mg | 3% | |
| Calories | 166kcal | 120kcal | 2% |
| Potassium | 228mg | 172mg | 2% |
| Calcium | 38mg | 17mg | 2% |
| Magnesium | 71mg | 64mg | 2% |
| Carbs | 14.29g | 21.3g | 2% |
| Vitamin B3 | 0.582mg | 0.412mg | 1% |
| Net carbs | 8.29g | 18.5g | N/A |
| Sugar | 0.87g | N/A | |
| Selenium | 2.6µg | 2.8µg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +79.5% |
| Contains more FatsFats | +400% |
| Contains more OtherOther | +110.4% |
| Contains more CarbsCarbs | +49.1% |
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +665% |
| Contains more Poly. FatPolyunsaturated fat | +235.2% |
| Contains less Sat. FatSaturated fat | -83.9% |
