Hummus vs. Pretzel — In-Depth Nutrition Comparison
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A recap on differences between hummus and pretzel
- Hummus is higher in copper, fiber, and magnesium, yet pretzel is higher in vitamin B3, iron, folate, vitamin B2, vitamin B1, and manganese.
- Hummus covers your daily copper needs 41% more than pretzel.
- Hummus contains 2 times more magnesium than pretzel. While hummus contains 71mg of magnesium, pretzel contains only 29mg.
- The amount of sodium in hummus is lower.
- The glycemic index of hummus is lower.
Food varieties used in this article are Hummus, commercial and Snacks, pretzels, hard, plain, salted.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +144.8% |
| Contains more CalciumCalcium | +40.7% |
| Contains more CopperCopper | +237.8% |
| Contains more ZincZinc | +76% |
| Contains more PhosphorusPhosphorus | +37.5% |
| Contains less SodiumSodium | -69.4% |
| Contains more IronIron | +87.7% |
| Contains more ManganeseManganese | +31.3% |
| Contains more SeleniumSelenium | +69.2% |
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.
| Contains more Vitamin B6Vitamin B6 | +170.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +135.6% |
| Contains more Vitamin B2Vitamin B2 | +418.8% |
| Contains more Vitamin B3Vitamin B3 | +805.5% |
| Contains more Vitamin B5Vitamin B5 | +143.9% |
| Contains more FolateFolate | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +227.6% |
| Contains more WaterWater | +2027.5% |
| Contains more ProteinProtein | +27.1% |
| Contains more CarbsCarbs | +462.6% |
| Contains more OtherOther | +116.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +455.6% |
| Contains more Poly. FatPolyunsaturated fat | +179.9% |
| Contains less Sat. FatSaturated fat | -72.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.527mg | 0.156mg | 41% |
| Sodium | 379mg | 1240mg | 37% |
| Starch | 72.58g | 30% | |
| Vitamin B3 | 0.582mg | 5.27mg | 29% |
| Iron | 2.44mg | 4.58mg | 27% |
| Carbs | 14.29g | 80.39g | 22% |
| Folate | 83µg | 166µg | 21% |
| Vitamin B2 | 0.064mg | 0.332mg | 21% |
| Vitamin B1 | 0.18mg | 0.424mg | 20% |
| Polyunsaturated fat | 3.613g | 1.291g | 15% |
| Manganese | 0.773mg | 1.015mg | 11% |
| Calories | 166kcal | 384kcal | 11% |
| Fiber | 6g | 3.4g | 10% |
| Magnesium | 71mg | 29mg | 10% |
| Fats | 9.6g | 2.93g | 10% |
| Vitamin B6 | 0.2mg | 0.074mg | 10% |
| Monounsaturated fat | 4.039g | 0.727g | 8% |
| Phosphorus | 176mg | 128mg | 7% |
| Zinc | 1.83mg | 1.04mg | 7% |
| Saturated fat | 1.437g | 0.391g | 5% |
| Choline | 29.5mg | 5% | |
| Protein | 7.9g | 10.04g | 4% |
| Vitamin B5 | 0.132mg | 0.322mg | 4% |
| Selenium | 2.6µg | 4.4µg | 3% |
| Vitamin E | 0.47mg | 3% | |
| Vitamin K | 2.8µg | 2% | |
| Vitamin C | 0mg | 2.1mg | 2% |
| Calcium | 38mg | 27mg | 1% |
| Net carbs | 8.29g | 76.99g | N/A |
| Potassium | 228mg | 223mg | 0% |
| Sugar | 2.21g | N/A | |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.097mg | 0% | |
| Threonine | 0.25mg | 0% | |
| Isoleucine | 0.407mg | 0% | |
| Leucine | 0.757mg | 0% | |
| Lysine | 0.257mg | 0% | |
| Methionine | 0.177mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.48mg | 0% | |
| Histidine | 0.22mg | 0% | |
| Fructose | 0.31g | 0% | |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
37%
Minerals Daily Need Coverage Score
64%
67%
Comparison summary
Which food is lower in Saturated fat?
Pretzel is lower in Saturated fat (difference - 1.046g)
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Hummus contains less Sodium (difference - 861mg)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 77)
Which food is cheaper?
Hummus is cheaper (difference - $0.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.