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Hummus vs. Smoked salmon — In-Depth Nutrition Comparison

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A recap on differences between hummus and smoked salmon

  • Hummus is higher in copper, manganese, fiber, folate, and iron, yet smoked salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, and vitamin B5.
  • Smoked salmon covers your daily vitamin B12 needs 136% more than hummus.

Food varieties used in this article are Hummus, commercial and Fish, salmon, chinook, smoked.

Infographic

Hummus vs Smoked salmon 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +294.4%
Contains more CalciumCalcium +245.5%
Contains more PotassiumPotassium +30.3%
Contains more IronIron +187.1%
Contains more CopperCopper +129.1%
Contains more ZincZinc +490.3%
Contains less SodiumSodium -43.6%
Contains more ManganeseManganese +4447.1%
Contains more SeleniumSelenium +1146.2%
~equal in Phosphorus ~164mg

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
2
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +682.6%
Contains more FolateFolate +4050%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin B3Vitamin B3 +711%
Contains more Vitamin B5Vitamin B5 +559.1%
Contains more Vitamin B6Vitamin B6 +39%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +122.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +131.4%
Contains more OtherOther +233.3%
~equal in Water ~72g

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +99.7%
Contains more Poly. FatPolyunsaturated fat +263.1%
Contains less Sat. FatSaturated fat -35.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Selenium 2.6µg 32.4µg 54%
Copper 0.527mg 0.23mg 33%
Manganese 0.773mg 0.017mg 33%
Vitamin B3 0.582mg 4.72mg 26%
Fiber 6g 0g 24%
Protein 7.9g 18.28g 21%
Iron 2.44mg 0.85mg 20%
Folate 83µg 2µg 20%
Polyunsaturated fat 3.613g 0.995g 17%
Choline 89mg 16%
Vitamin B5 0.132mg 0.87mg 15%
Zinc 1.83mg 0.31mg 14%
Vitamin B1 0.18mg 0.023mg 13%
Magnesium 71mg 18mg 13%
Sodium 379mg 672mg 13%
Vitamin E 1.35mg 9%
Fats 9.6g 4.32g 8%
Cholesterol 0mg 23mg 8%
Vitamin B6 0.2mg 0.278mg 6%
Carbs 14.29g 0g 5%
Monounsaturated fat 4.039g 2.023g 5%
Vitamin B2 0.064mg 0.101mg 3%
Vitamin A 26µg 3%
Calcium 38mg 11mg 3%
Saturated fat 1.437g 0.929g 2%
Calories 166kcal 117kcal 2%
Phosphorus 176mg 164mg 2%
Potassium 228mg 175mg 2%
Net carbs 8.29g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.205mg 0%
Threonine 0.801mg 0%
Isoleucine 0.842mg 0%
Leucine 1.486mg 0%
Lysine 1.679mg 0%
Methionine 0.541mg 0%
Phenylalanine 0.714mg 0%
Valine 0.942mg 0%
Histidine 0.538mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Smoked salmon
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
76%
Smoked salmon
Minerals Daily Need Coverage Score
64%
Hummus
49%
Smoked salmon

Comparison summary

Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 0.508g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 293mg)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $12.5)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.