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Hummus vs. Roe — In-Depth Nutrition Comparison

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A recap on differences between hummus and roe

  • Hummus is higher in copper, manganese, fiber, and iron, yet roe is higher in vitamin B12, selenium, vitamin B2, phosphorus, and vitamin B5.
  • Roe covers your daily vitamin B12 needs 481% more than hummus.
  • The glycemic index of hummus is lower.

Food varieties used in this article are Hummus, commercial and Fish, roe, mixed species, cooked, dry heat.

Infographic

Hummus vs Roe 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.
Hummus
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +173.1%
Contains more CalciumCalcium +35.7%
Contains more IronIron +216.9%
Contains more CopperCopper +311.7%
Contains more ZincZinc +43%
Contains more ManganeseManganese +5846.2%
Contains more PotassiumPotassium +24.1%
Contains more PhosphorusPhosphorus +192.6%
Contains less SodiumSodium -69.1%
Contains more SeleniumSelenium +1888.5%

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.
Hummus
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Roe
Roe
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +53.9%
Contains more Vitamin B2Vitamin B2 +1382.8%
Contains more Vitamin B3Vitamin B3 +276.6%
Contains more Vitamin B5Vitamin B5 +774.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +10.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.185mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more FatsFats +16.6%
Contains more CarbsCarbs +644.3%
Contains more WaterWater +13.6%
Contains more ProteinProtein +262.3%
Contains more OtherOther +60.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
3
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Roe
Roe
0
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -23%
Contains more Mono. FatMonounsaturated fat +89.7%
~equal in Polyunsaturated fat ~3.404g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Cholesterol 0mg 479mg 160%
Selenium 2.6µg 51.7µg 89%
Vitamin B2 0.064mg 0.949mg 68%
Phosphorus 176mg 515mg 48%
Copper 0.527mg 0.128mg 44%
Protein 7.9g 28.62g 41%
Manganese 0.773mg 0.013mg 33%
Fiber 6g 0g 24%
Iron 2.44mg 0.77mg 21%
Vitamin B5 0.132mg 1.154mg 20%
Vitamin C 0mg 16.4mg 18%
Magnesium 71mg 26mg 11%
Sodium 379mg 117mg 11%
Vitamin A 91µg 10%
Vitamin B3 0.582mg 2.192mg 10%
Vitamin B1 0.18mg 0.277mg 8%
Zinc 1.83mg 1.28mg 5%
Monounsaturated fat 4.039g 2.129g 5%
Carbs 14.29g 1.92g 4%
Folate 83µg 92µg 2%
Saturated fat 1.437g 1.866g 2%
Calories 166kcal 204kcal 2%
Potassium 228mg 283mg 2%
Fats 9.6g 8.23g 2%
Vitamin B6 0.2mg 0.185mg 1%
Calcium 38mg 28mg 1%
Polyunsaturated fat 3.613g 3.404g 1%
Net carbs 8.29g 1.92g N/A
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Hummus
157%
Roe
Minerals Daily Need Coverage Score
64%
Hummus
68%
Roe

Comparison summary

Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 262mg)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 479mg)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 0.429g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 21)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $98.5)
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)

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.