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Hummus vs. Squid — In-Depth Nutrition Comparison

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What are the differences between hummus and squid?

  • Hummus is higher in manganese and fiber; however, squid is richer in vitamin B12, selenium, vitamin B2, iron, phosphorus, and copper.
  • Squid's daily need coverage for vitamin B12 is 225% more.
  • Hummus has less sodium.

We used Hummus, commercial and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.

Infographic

Hummus vs Squid 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.
Hummus
3
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%
Squid
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more MagnesiumMagnesium +18.3%
Contains less SodiumSodium -49.1%
Contains more ManganeseManganese +269.9%
Contains more CalciumCalcium +373.7%
Contains more PotassiumPotassium +179.4%
Contains more IronIron +344.3%
Contains more CopperCopper +89.4%
Contains more ZincZinc +89.1%
Contains more PhosphorusPhosphorus +229.5%
Contains more SeleniumSelenium +3346.2%

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.
Hummus
2
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%
Squid
7
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +958.8%
Contains more FolateFolate +245.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +2601.6%
Contains more Vitamin B3Vitamin B3 +276.1%
Contains more Vitamin B5Vitamin B5 +581.8%
Contains more Vitamin B6Vitamin B6 +35%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +585.7%
Contains more CarbsCarbs +771.3%
Contains more ProteinProtein +311.1%
Contains more OtherOther +107.4%
~equal in Water ~61.12g

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
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +2393.2%
Contains more Poly. FatPolyunsaturated fat +1248.1%
Contains less Sat. FatSaturated fat -83.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Squid
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Hummus Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 2.6µg 89.6µg 158%
Vitamin B2 0.064mg 1.729mg 128%
Iron 2.44mg 10.84mg 105%
Cholesterol 0mg 224mg 75%
Phosphorus 176mg 580mg 58%
Copper 0.527mg 0.998mg 52%
Protein 7.9g 32.48g 49%
Manganese 0.773mg 0.209mg 25%
Fiber 6g 0g 24%
Vitamin A 203µg 23%
Polyunsaturated fat 3.613g 0.268g 22%
Sodium 379mg 744mg 16%
Folate 83µg 24µg 15%
Vitamin B5 0.132mg 0.9mg 15%
Zinc 1.83mg 3.46mg 15%
Calcium 38mg 180mg 14%
Vitamin B1 0.18mg 0.017mg 14%
Fats 9.6g 1.4g 13%
Potassium 228mg 637mg 12%
Monounsaturated fat 4.039g 0.162g 10%
Vitamin B3 0.582mg 2.189mg 10%
Vitamin C 0mg 8.5mg 9%
Vitamin B6 0.2mg 0.27mg 5%
Saturated fat 1.437g 0.236g 5%
Carbs 14.29g 1.64g 4%
Magnesium 71mg 60mg 3%
Calories 166kcal 158kcal 0%
Net carbs 8.29g 1.64g N/A
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Which food is preferable for your diet?

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

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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%
Hummus
104%
Squid
Minerals Daily Need Coverage Score
64%
Hummus
185%
Squid

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.201g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 6)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.5)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 365mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.