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  6. Hummus vs. Spinach raw

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, Zinc, and Vitamin B1, yet Spinach raw is higher in Vitamin C, Folate, Potassium, and Vitamin B2.
  • Hummus covers your daily Copper needs 44% more than Spinach raw.
  • Hummus contains 5 times more Sodium than Spinach raw. While Hummus contains 379mg of Sodium, Spinach raw contains only 79mg.

Food varieties used in this article are Hummus, commercial and Spinach, raw.

Infographic

Hummus vs Spinach raw 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
Hummus
4
:
6
Spinach raw
Spinach raw
Contains more Phosphorus +259.2%
Contains more Zinc +245.3%
Contains more Copper +305.4%
Contains more Selenium +160%
Contains more Calcium +160.5%
Contains more Iron +11.1%
Contains more Magnesium +11.3%
Contains more Potassium +144.7%
Contains less Sodium -79.2%
Contains more Manganese +16%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Phosphorus +259.2%
Contains more Zinc +245.3%
Contains more Copper +305.4%
Contains more Selenium +160%
Contains more Calcium +160.5%
Contains more Iron +11.1%
Contains more Magnesium +11.3%
Contains more Potassium +144.7%
Contains less Sodium -79.2%
Contains more Manganese +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.
Hummus
Hummus
3
:
7
Spinach raw
Spinach raw
Contains more Vitamin B1 +130.8%
Contains more Vitamin B5 +103.1%
Contains more Vitamin A +31156.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +195.3%
Contains more Vitamin B3 +24.4%
Contains more Folate +133.7%
Equal in Vitamin B6 - 0.195
Hummus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B5 +103.1%
Contains more Vitamin A +31156.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +195.3%
Contains more Vitamin B3 +24.4%
Contains more Folate +133.7%
Equal in Vitamin B6 - 0.195

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
3
:
2
Spinach raw
Spinach raw
Contains more Protein +176.2%
Contains more Fats +2361.5%
Contains more Carbs +293.7%
Contains more Water +37.3%
Equal in Other - 1.72
Hummus
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +176.2%
Contains more Fats +2361.5%
Contains more Carbs +293.7%
Contains more Water +37.3%
Equal in Other - 1.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +40290%
Contains more Polyunsaturated fat +2089.7%
Contains less Saturated Fat -95.6%
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +40290%
Contains more Polyunsaturated fat +2089.7%
Contains less Saturated 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.
Hummus Spinach raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Hummus Spinach raw Opinion
Net carbs 8.29g 1.43g Hummus
Protein 7.9g 2.86g Hummus
Fats 9.6g 0.39g Hummus
Carbs 14.29g 3.63g Hummus
Calories 166kcal 23kcal Hummus
Fructose 0.15g Spinach raw
Sugar 0.42g Hummus
Fiber 6g 2.2g Hummus
Calcium 38mg 99mg Spinach raw
Iron 2.44mg 2.71mg Spinach raw
Magnesium 71mg 79mg Spinach raw
Phosphorus 176mg 49mg Hummus
Potassium 228mg 558mg Spinach raw
Sodium 379mg 79mg Spinach raw
Zinc 1.83mg 0.53mg Hummus
Copper 0.527mg 0.13mg Hummus
Manganese 0.773mg 0.897mg Spinach raw
Selenium 2.6µg 1µg Hummus
Vitamin A 30IU 9377IU Spinach raw
Vitamin A RAE 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.18mg 0.078mg Hummus
Vitamin B2 0.064mg 0.189mg Spinach raw
Vitamin B3 0.582mg 0.724mg Spinach raw
Vitamin B5 0.132mg 0.065mg Hummus
Vitamin B6 0.2mg 0.195mg Hummus
Folate 83µg 194µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 1.437g 0.063g Spinach raw
Monounsaturated Fat 4.039g 0.01g Hummus
Polyunsaturated fat 3.613g 0.165g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
16%
Hummus
181%
Spinach raw
Minerals Daily Need Coverage Score
64%
Hummus
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 300mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 1.374g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.3)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Hummus
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.

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.