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  6. Hummus vs. Sauerkraut

Hummus vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the differences between hummus and sauerkraut?

  • Hummus is higher in copper, manganese, phosphorus, zinc, folate, magnesium, vitamin B1, and fiber; however, sauerkraut is richer in vitamin C.
  • Hummus's daily need coverage for copper is 48% more.
  • Sauerkraut contains 10 times less zinc than hummus. Hummus contains 1.83mg of zinc, while sauerkraut contains 0.19mg.
  • Hummus has less sodium.
  • Hummus has a lower glycemic index (6) than sauerkraut (32).

We used Hummus, commercial and Sauerkraut, canned, solids, and liquids types in this article.

Infographic

Hummus vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +446.2%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +66%
Contains more CopperCopper +449%
Contains more ZincZinc +863.2%
Contains more PhosphorusPhosphorus +780%
Contains less SodiumSodium -42.7%
Contains more ManganeseManganese +411.9%
Contains more SeleniumSelenium +333.3%

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
6
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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin B1Vitamin B1 +757.1%
Contains more Vitamin B2Vitamin B2 +190.9%
Contains more Vitamin B3Vitamin B3 +307%
Contains more Vitamin B5Vitamin B5 +41.9%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more FolateFolate +245.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Sauerkraut DV% diff.
Copper 0.527mg 0.096mg 48%
Manganese 0.773mg 0.151mg 27%
Polyunsaturated fat 3.613g 0.067g 24%
Phosphorus 176mg 20mg 22%
Vitamin C 0mg 14.7mg 16%
Fats 9.6g 0.14g 15%
Folate 83µg 24µg 15%
Zinc 1.83mg 0.19mg 15%
Magnesium 71mg 13mg 14%
Protein 7.9g 0.91g 14%
Vitamin B1 0.18mg 0.021mg 13%
Iron 2.44mg 1.47mg 12%
Fiber 6g 2.9g 12%
Sodium 379mg 661mg 12%
Vitamin K 13µg 11%
Monounsaturated fat 4.039g 0.013g 10%
Calories 166kcal 19kcal 7%
Saturated fat 1.437g 0.034g 6%
Vitamin B6 0.2mg 0.13mg 5%
Selenium 2.6µg 0.6µg 4%
Carbs 14.29g 4.28g 3%
Vitamin B2 0.064mg 0.022mg 3%
Vitamin B3 0.582mg 0.143mg 3%
Potassium 228mg 170mg 2%
Choline 10.4mg 2%
Vitamin E 0.14mg 1%
Calcium 38mg 30mg 1%
Vitamin B5 0.132mg 0.093mg 1%
Net carbs 8.29g 1.38g N/A
Sugar 1.78g N/A
Vitamin A 1µg 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +768.1%
Contains more FatsFats +6757.1%
Contains more CarbsCarbs +233.9%
Contains more WaterWater +38.9%
Contains more OtherOther +32.7%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +30969.2%
Contains more Poly. FatPolyunsaturated fat +5292.5%
Contains less Sat. FatSaturated fat -97.6%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.