Hummus vs. Ricotta — In-Depth Nutrition Comparison
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The main differences between hummus and ricotta
- Hummus is richer in copper, manganese, iron, fiber, folate, and magnesium, yet ricotta is richer in selenium and calcium.
- Daily need coverage for copper for hummus is 56% higher.
- Hummus contains less saturated fat.
- Hummus has a lower glycemic index than ricotta.
Food types used in this article are Hummus, commercial and Cheese, ricotta, whole milk.
Infographic
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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 | +545.5% |
| Contains more PotassiumPotassium | +117.1% |
| Contains more IronIron | +542.1% |
| Contains more CopperCopper | +2409.5% |
| Contains more ZincZinc | +57.8% |
| Contains more PhosphorusPhosphorus | +11.4% |
| Contains more ManganeseManganese | +12783.3% |
| Contains more CalciumCalcium | +444.7% |
| Contains less SodiumSodium | -77.8% |
| Contains more SeleniumSelenium | +457.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +1284.6% |
| Contains more Vitamin B3Vitamin B3 | +459.6% |
| Contains more Vitamin B6Vitamin B6 | +365.1% |
| Contains more FolateFolate | +591.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +204.7% |
| Contains more Vitamin B5Vitamin B5 | +61.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.021mg | 56% |
| Manganese | 0.773mg | 0.006mg | 33% |
| Saturated fat | 1.437g | 8.295g | 31% |
| Iron | 2.44mg | 0.38mg | 26% |
| Fiber | 6g | 0g | 24% |
| Selenium | 2.6µg | 14.5µg | 22% |
| Polyunsaturated fat | 3.613g | 0.385g | 22% |
| Folate | 83µg | 12µg | 18% |
| Cholesterol | 0mg | 51mg | 17% |
| Calcium | 38mg | 207mg | 17% |
| Vitamin B12 | 0µg | 0.34µg | 14% |
| Magnesium | 71mg | 11mg | 14% |
| Vitamin B1 | 0.18mg | 0.013mg | 14% |
| Sodium | 379mg | 84mg | 13% |
| Vitamin A | 120µg | 13% | |
| Vitamin B6 | 0.2mg | 0.043mg | 12% |
| Vitamin B2 | 0.064mg | 0.195mg | 10% |
| Protein | 7.9g | 11.26g | 7% |
| Zinc | 1.83mg | 1.16mg | 6% |
| Fats | 9.6g | 12.98g | 5% |
| Potassium | 228mg | 105mg | 4% |
| Carbs | 14.29g | 3.04g | 4% |
| Vitamin B3 | 0.582mg | 0.104mg | 3% |
| Phosphorus | 176mg | 158mg | 3% |
| Choline | 17.5mg | 3% | |
| Vitamin B5 | 0.132mg | 0.213mg | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin E | 0.11mg | 1% | |
| Monounsaturated fat | 4.039g | 3.627g | 1% |
| Vitamin K | 1.1µg | 1% | |
| Vitamin D | 0IU | 10IU | 1% |
| Calories | 166kcal | 174kcal | 0% |
| Net carbs | 8.29g | 3.04g | N/A |
| Sugar | 0.27g | N/A | |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.517mg | 0% | |
| Isoleucine | 0.589mg | 0% | |
| Leucine | 1.221mg | 0% | |
| Lysine | 1.338mg | 0% | |
| Methionine | 0.281mg | 0% | |
| Phenylalanine | 0.556mg | 0% | |
| Valine | 0.692mg | 0% | |
| Histidine | 0.459mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +370.1% |
| Contains more OtherOther | +58.8% |
| Contains more ProteinProtein | +42.5% |
| Contains more FatsFats | +35.2% |
~equal in
Water
~71.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.7% |
| Contains more Mono. FatMonounsaturated fat | +11.4% |
| Contains more Poly. FatPolyunsaturated fat | +838.4% |
