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Hummus vs. Salsa — In-Depth Nutrition Comparison

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What are the main differences between hummus and salsa?

  • Hummus is richer in copper, phosphorus, fiber, folate, zinc, magnesium, and vitamin B1, while salsa is higher in vitamin A.
  • Hummus's daily need coverage for copper is 48% higher.
  • Salsa has 50 times less saturated fat than hummus. Hummus has 1.437g of saturated fat, while salsa has 0.029g.

We used Hummus, commercial and USDA Commodity, salsa types in this comparison.

Infographic

Hummus vs Salsa 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
8
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%
Salsa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +343.8%
Contains more CalciumCalcium +216.7%
Contains more CopperCopper +449%
Contains more ZincZinc +976.5%
Contains more PhosphorusPhosphorus +486.7%
Contains less SodiumSodium -11.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +550%
Contains more PotassiumPotassium +18.4%
~equal in Iron ~2.24mg

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
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%
Salsa
3
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +34.2%
Contains more FolateFolate +336.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +85.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
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
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +426.7%
Contains more FatsFats +4700%
Contains more CarbsCarbs +104.1%
Contains more WaterWater +34.7%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +25143.8%
Contains more Poly. FatPolyunsaturated fat +3276.6%
Contains less Sat. FatSaturated fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Salsa DV% diff.
Copper 0.527mg 0.096mg 48%
Manganese 0.773mg 34%
Polyunsaturated fat 3.613g 0.107g 23%
Phosphorus 176mg 30mg 21%
Fiber 6g 1.4g 18%
Folate 83µg 19µg 16%
Zinc 1.83mg 0.17mg 15%
Fats 9.6g 0.2g 14%
Magnesium 71mg 16mg 13%
Protein 7.9g 1.5g 13%
Vitamin B1 0.18mg 0.05mg 11%
Monounsaturated fat 4.039g 0.016g 10%
Calories 166kcal 36kcal 7%
Saturated fat 1.437g 0.029g 6%
Vitamin C 0mg 4mg 4%
Vitamin B6 0.2mg 0.149mg 4%
Selenium 2.6µg 0.4µg 4%
Vitamin B3 0.582mg 1.08mg 3%
Vitamin B5 0.132mg 3%
Vitamin A 28µg 3%
Vitamin B2 0.064mg 0.03mg 3%
Iron 2.44mg 2.24mg 3%
Calcium 38mg 12mg 3%
Carbs 14.29g 7g 2%
Sodium 379mg 430mg 2%
Potassium 228mg 270mg 1%
Net carbs 8.29g 5.6g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Salsa
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
9%
Salsa
Minerals Daily Need Coverage Score
64%
Hummus
23%
Salsa

Comparison summary

Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 1.408g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 6)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $1.5)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 51mg)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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.