Hummus vs. Spinach raw — In-Depth Nutrition Comparison
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A recap on differences between hummus and spinach raw
- Hummus is higher in copper, phosphorus, fiber, and zinc, yet spinach raw is higher in vitamin A, vitamin C, folate, potassium, and vitamin B2.
- Spinach raw covers your daily vitamin A needs 187% more than hummus.
- Hummus contains 5 times more sodium than spinach raw. While hummus contains 379mg of sodium, spinach raw contains only 79mg.
- The glycemic index of hummus is lower.
Food varieties used in this article are Hummus, commercial and Spinach, raw.
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 CopperCopper | +305.4% |
| Contains more ZincZinc | +245.3% |
| Contains more PhosphorusPhosphorus | +259.2% |
| Contains more SeleniumSelenium | +160% |
| Contains more MagnesiumMagnesium | +11.3% |
| Contains more CalciumCalcium | +160.5% |
| Contains more PotassiumPotassium | +144.7% |
| Contains more IronIron | +11.1% |
| Contains less SodiumSodium | -79.2% |
| Contains more ManganeseManganese | +16% |
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 B1Vitamin B1 | +130.8% |
| Contains more Vitamin B5Vitamin B5 | +103.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +195.3% |
| Contains more Vitamin B3Vitamin B3 | +24.4% |
| Contains more FolateFolate | +133.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +176.2% |
| Contains more FatsFats | +2361.5% |
| Contains more CarbsCarbs | +293.7% |
| Contains more WaterWater | +37.3% |
~equal in
Other
~1.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +40290% |
| Contains more Poly. FatPolyunsaturated fat | +2089.7% |
| Contains less Sat. FatSaturated fat | -95.6% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin A | 469µg | 52% | |
| Copper | 0.527mg | 0.13mg | 44% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Folate | 83µg | 194µg | 28% |
| Polyunsaturated fat | 3.613g | 0.165g | 23% |
| Phosphorus | 176mg | 49mg | 18% |
| Fiber | 6g | 2.2g | 15% |
| Fats | 9.6g | 0.39g | 14% |
| Vitamin E | 2.03mg | 14% | |
| Sodium | 379mg | 79mg | 13% |
| Zinc | 1.83mg | 0.53mg | 12% |
| Potassium | 228mg | 558mg | 10% |
| Protein | 7.9g | 2.86g | 10% |
| Vitamin B2 | 0.064mg | 0.189mg | 10% |
| Monounsaturated fat | 4.039g | 0.01g | 10% |
| Vitamin B1 | 0.18mg | 0.078mg | 9% |
| Calories | 166kcal | 23kcal | 7% |
| Saturated fat | 1.437g | 0.063g | 6% |
| Calcium | 38mg | 99mg | 6% |
| Manganese | 0.773mg | 0.897mg | 5% |
| Choline | 19.3mg | 4% | |
| Carbs | 14.29g | 3.63g | 4% |
| Selenium | 2.6µg | 1µg | 3% |
| Iron | 2.44mg | 2.71mg | 3% |
| Magnesium | 71mg | 79mg | 2% |
| Vitamin B5 | 0.132mg | 0.065mg | 1% |
| Vitamin B3 | 0.582mg | 0.724mg | 1% |
| Net carbs | 8.29g | 1.43g | N/A |
| Sugar | 0.42g | N/A | |
| Vitamin B6 | 0.2mg | 0.195mg | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 0% |
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%
137%
Minerals Daily Need Coverage Score
64%
45%
Comparison summary
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 300mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 1.374g)
Which food is cheaper?
Spinach raw is cheaper (difference - $1.3)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.