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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
