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  6. Hummus vs. Mayonnaise

Hummus vs. Mayonnaise — In-Depth Nutrition Comparison

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Summary of differences between hummus and mayonnaise

  • Mayonnaise has less copper, manganese, iron, fiber, phosphorus, folate, magnesium, zinc, and vitamin B6 than hummus.
  • Hummus covers your daily need for copper, 56% more than mayonnaise.
  • Hummus has less saturated fat.

These are the specific foods used in this comparison Hummus, commercial and Salad dressing, mayonnaise, regular.

Infographic

Hummus vs Mayonnaise 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
Hummus
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +7000%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +1040%
Contains more IronIron +1061.9%
Contains more CopperCopper +2673.7%
Contains more ZincZinc +1120%
Contains more PhosphorusPhosphorus +738.1%
Contains less SodiumSodium -40.3%
Contains more ManganeseManganese +10942.9%
Contains more SeleniumSelenium +13%

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
Hummus
5
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%
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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B2Vitamin B2 +236.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +2400%
Contains more FolateFolate +1560%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +30.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Hummus Mayonnaise DV% diff.
Polyunsaturated fat 3.613g 44.69g 274%
Vitamin K 163µg 136%
Fats 9.6g 74.85g 100%
Copper 0.527mg 0.019mg 56%
Saturated fat 1.437g 11.703g 47%
Manganese 0.773mg 0.007mg 33%
Monounsaturated fat 4.039g 16.843g 32%
Iron 2.44mg 0.21mg 28%
Calories 166kcal 680kcal 26%
Fiber 6g 0g 24%
Phosphorus 176mg 21mg 22%
Vitamin E 3.28mg 22%
Folate 83µg 5µg 20%
Magnesium 71mg 1mg 17%
Vitamin B6 0.2mg 0.008mg 15%
Zinc 1.83mg 0.15mg 15%
Vitamin B1 0.18mg 0.01mg 14%
Cholesterol 0mg 42mg 14%
Protein 7.9g 0.96g 14%
Sodium 379mg 635mg 11%
Potassium 228mg 20mg 6%
Choline 34.2mg 6%
Carbs 14.29g 0.57g 5%
Vitamin B12 0µg 0.12µg 5%
Vitamin B3 0.582mg 0mg 4%
Calcium 38mg 8mg 3%
Vitamin B2 0.064mg 0.019mg 3%
Vitamin A 16µg 2%
Vitamin B5 0.132mg 0.172mg 1%
Selenium 2.6µg 2.3µg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 8.29g 0.57g N/A
Sugar 0.57g N/A
Trans fat 0.187g N/A
Tryptophan 0.017mg 0%
Threonine 0.055mg 0%
Isoleucine 0.065mg 0%
Leucine 0.095mg 0%
Lysine 0.072mg 0%
Methionine 0.035mg 0%
Phenylalanine 0.057mg 0%
Valine 0.074mg 0%
Histidine 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +722.9%
Contains more CarbsCarbs +2407%
Contains more WaterWater +207.6%
Contains more FatsFats +679.7%
Contains more OtherOther +21.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
1
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +317%
Contains more Poly. FatPolyunsaturated fat +1136.9%

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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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.