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Hummus vs Flax - In-Depth Nutrition Comparison

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How are Hummus and Flax different?

  • Flax is higher than Hummus in Vitamin B1, Fiber, Copper, Magnesium, Manganese, Phosphorus, Selenium, Iron, Zinc, and Calcium.
  • Flax covers your daily need of Vitamin B1 122% more than Hummus.

Hummus, commercial and Seeds, flaxseed types were used in this article.

Infographic

Hummus vs Flax infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
0
:
8
Flax
Contains more Iron +134.8%
Contains more Calcium +571.1%
Contains more Potassium +256.6%
Contains more Magnesium +452.1%
Contains more Copper +131.5%
Contains more Zinc +137.2%
Contains more Phosphorus +264.8%
Contains less Sodium -92.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Iron +134.8%
Contains more Calcium +571.1%
Contains more Potassium +256.6%
Contains more Magnesium +452.1%
Contains more Copper +131.5%
Contains more Zinc +137.2%
Contains more Phosphorus +264.8%
Contains less Sodium -92.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
1
:
9
Flax
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +813.3%
Contains more Vitamin B2 +151.6%
Contains more Vitamin B3 +429.2%
Contains more Vitamin B5 +646.2%
Contains more Vitamin B6 +136.5%
Equal in Folate - 87
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +813.3%
Contains more Vitamin B2 +151.6%
Contains more Vitamin B3 +429.2%
Contains more Vitamin B5 +646.2%
Contains more Vitamin B6 +136.5%
Equal in Folate - 87

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Hummus
63
Flax
Mineral Summary Score
66
Hummus
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
47%
Hummus
110%
Flax
Carbohydrates
14%
Hummus
29%
Flax
Fats
44%
Hummus
195%
Flax

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Hummus Flax
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 2.226g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 6)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.5)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 349mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Hummus Flax Opinion
Calories 166 534 Flax
Protein 7.9 18.29 Flax
Fats 9.6 42.16 Flax
Vitamin C 0 0.6 Flax
Carbs 14.29 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 2.44 5.73 Flax
Calcium 38 255 Flax
Potassium 228 813 Flax
Magnesium 71 392 Flax
Sugar 1.55 Hummus
Fiber 6 27.3 Flax
Copper 0.527 1.22 Flax
Zinc 1.83 4.34 Flax
Starch
Phosphorus 176 642 Flax
Sodium 379 30 Flax
Vitamin A 30 0 Hummus
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.18 1.644 Flax
Vitamin B2 0.064 0.161 Flax
Vitamin B3 0.582 3.08 Flax
Vitamin B5 0.132 0.985 Flax
Vitamin B6 0.2 0.473 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 83 87 Flax
Trans Fat
Saturated Fat 1.437 3.663 Hummus
Monounsaturated Fat 4.039 7.527 Flax
Polyunsaturated fat 3.613 28.73 Flax
Tryptophan 0.297 Flax
Threonine 0.766 Flax
Isoleucine 0.896 Flax
Leucine 1.235 Flax
Lysine 0.862 Flax
Methionine 0.37 Flax
Phenylalanine 0.957 Flax
Valine 1.072 Flax
Histidine 0.472 Flax
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.