Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Hummus vs. Summer squash — In-Depth Nutrition Comparison

Compare

How are hummus and summer squash different?

  • Hummus is higher in copper, iron, manganese, phosphorus, fiber, zinc, folate, and magnesium; however, summer squash is richer in vitamin C.
  • Daily need coverage for copper for hummus is 53% higher.
  • Hummus contains 190 times more sodium than summer squash. While hummus contains 379mg of sodium, summer squash contains only 2mg.

Hummus, commercial and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Hummus vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +317.6%
Contains more CalciumCalcium +153.3%
Contains more IronIron +597.1%
Contains more CopperCopper +933.3%
Contains more ZincZinc +531%
Contains more PhosphorusPhosphorus +363.2%
Contains more ManganeseManganese +341.7%
Contains more SeleniumSelenium +1200%
Contains more PotassiumPotassium +14.9%
Contains less SodiumSodium -99.5%

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
3
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +19.5%
Contains more FolateFolate +186.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +121.9%
Contains more Vitamin B5Vitamin B5 +17.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.218mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +552.9%
Contains more FatsFats +5233.3%
Contains more CarbsCarbs +326.6%
Contains more OtherOther +161.3%
Contains more WaterWater +42.1%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +25143.8%
Contains more Poly. FatPolyunsaturated fat +3959.6%
Contains less Sat. FatSaturated fat -96.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Summer squash
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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hummus Summer squash DV% diff.
Copper 0.527mg 0.051mg 53%
Manganese 0.773mg 0.175mg 26%
Iron 2.44mg 0.35mg 26%
Polyunsaturated fat 3.613g 0.089g 23%
Fiber 6g 1.1g 20%
Phosphorus 176mg 38mg 20%
Vitamin C 0mg 17mg 19%
Sodium 379mg 2mg 16%
Fats 9.6g 0.18g 14%
Folate 83µg 29µg 14%
Zinc 1.83mg 0.29mg 14%
Magnesium 71mg 17mg 13%
Protein 7.9g 1.21g 13%
Vitamin B1 0.18mg 0.048mg 11%
Monounsaturated fat 4.039g 0.016g 10%
Calories 166kcal 16kcal 8%
Saturated fat 1.437g 0.044g 6%
Vitamin B2 0.064mg 0.142mg 6%
Carbs 14.29g 3.35g 4%
Selenium 2.6µg 0.2µg 4%
Vitamin K 3µg 3%
Calcium 38mg 15mg 2%
Vitamin E 0.12mg 1%
Choline 6.7mg 1%
Vitamin A 10µg 1%
Vitamin B6 0.2mg 0.218mg 1%
Vitamin B3 0.582mg 0.487mg 1%
Potassium 228mg 262mg 1%
Fructose 0.95g 1%
Net carbs 8.29g 2.25g N/A
Sugar 2.2g N/A
Vitamin B5 0.132mg 0.155mg 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
16%
Summer squash
Minerals Daily Need Coverage Score
64%
Hummus
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 377mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 1.393g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1.5)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.