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  6. Hummus vs. Saltine cracker (includes oyster, soda, soup)

Hummus vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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What are the main differences between hummus and saltine cracker (includes oyster, soda, soup)?

  • Hummus is richer in copper, fiber, and magnesium, while saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, iron, vitamin B3, vitamin B2, selenium, and folate.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for vitamin B1 is 44% higher.
  • Saltine cracker (includes oyster, soda, soup) has 4 times less copper than hummus. Hummus has 0.527mg of copper, while saltine cracker (includes oyster, soda, soup) has 0.139mg.
  • Hummus is lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than hummus (6).

We used Hummus, commercial and Crackers, saltines (includes oyster, soda, soup) types in this comparison.

Infographic

Hummus vs Saltine cracker (includes oyster, soda, soup) 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +208.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +50%
Contains more CopperCopper +279.1%
Contains more ZincZinc +165.2%
Contains more PhosphorusPhosphorus +72.5%
Contains less SodiumSodium -59.7%
Contains more ManganeseManganese +12.7%
Contains more IronIron +128.3%
Contains more SeleniumSelenium +296.2%

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.
Hummus
Hummus
1
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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin B6Vitamin B6 +132.6%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +660.9%
Contains more Vitamin B3Vitamin B3 +1006.9%
Contains more Vitamin B5Vitamin B5 +306.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +61.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B1 0.18mg 0.702mg 44%
Copper 0.527mg 0.139mg 43%
Iron 2.44mg 5.57mg 39%
Vitamin B3 0.582mg 6.442mg 37%
Vitamin B2 0.064mg 0.487mg 33%
Starch 67.83g 28%
Sodium 379mg 941mg 24%
Vitamin K 25.4µg 21%
Carbs 14.29g 74.05g 20%
Selenium 2.6µg 10.3µg 14%
Calories 166kcal 418kcal 13%
Folate 83µg 134µg 13%
Fiber 6g 2.8g 13%
Magnesium 71mg 23mg 11%
Phosphorus 176mg 102mg 11%
Zinc 1.83mg 0.69mg 10%
Vitamin B6 0.2mg 0.086mg 9%
Vitamin E 1.15mg 8%
Vitamin B5 0.132mg 0.536mg 8%
Polyunsaturated fat 3.613g 4.835g 8%
Monounsaturated fat 4.039g 1.986g 5%
Vitamin B12 0µg 0.09µg 4%
Manganese 0.773mg 0.686mg 4%
Protein 7.9g 9.46g 3%
Choline 16.7mg 3%
Potassium 228mg 152mg 2%
Calcium 38mg 19mg 2%
Fats 9.6g 8.64g 1%
Saturated fat 1.437g 1.653g 1%
Net carbs 8.29g 71.25g N/A
Sugar 1.29g N/A
Vitamin A 1µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0%
Threonine 0.268mg 0%
Isoleucine 0.333mg 0%
Leucine 0.652mg 0%
Lysine 0.172mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.45mg 0%
Valine 0.399mg 0%
Histidine 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +1218.6%
Contains more ProteinProtein +19.7%
Contains more CarbsCarbs +418.2%
Contains more OtherOther +72.8%
~equal in Fats ~8.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -13.1%
Contains more Mono. FatMonounsaturated fat +103.4%
Contains more Poly. FatPolyunsaturated fat +33.8%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.