Hummus vs. Sweet potato — In-Depth Nutrition Comparison
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A recap on differences between hummus and sweet potato
- Hummus is higher in copper, iron, manganese, phosphorus, folate, zinc, and fiber, yet sweet potato is higher in vitamin A and vitamin B5.
- Sweet potato covers your daily vitamin A needs 283% more than hummus.
- Hummus contains 8 times more folate than sweet potato. While hummus contains 83µg of folate, sweet potato contains only 11µg.
- The amount of sodium in sweet potato is lower.
- The glycemic index of hummus is lower.
Food varieties used in this article are Hummus, commercial and Sweet potato, raw, unprepared.
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 | +184% |
| Contains more CalciumCalcium | +26.7% |
| Contains more IronIron | +300% |
| Contains more CopperCopper | +249% |
| Contains more ZincZinc | +510% |
| Contains more PhosphorusPhosphorus | +274.5% |
| Contains more ManganeseManganese | +199.6% |
| Contains more SeleniumSelenium | +333.3% |
| Contains more PotassiumPotassium | +47.8% |
| Contains less SodiumSodium | -85.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +130.8% |
| Contains more FolateFolate | +654.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +506.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 709µg | 79% | |
| Copper | 0.527mg | 0.151mg | 42% |
| Polyunsaturated fat | 3.613g | 0.014g | 24% |
| Iron | 2.44mg | 0.61mg | 23% |
| Manganese | 0.773mg | 0.258mg | 22% |
| Phosphorus | 176mg | 47mg | 18% |
| Folate | 83µg | 11µg | 18% |
| Fats | 9.6g | 0.05g | 15% |
| Zinc | 1.83mg | 0.3mg | 14% |
| Sodium | 379mg | 55mg | 14% |
| Vitamin B5 | 0.132mg | 0.8mg | 13% |
| Protein | 7.9g | 1.57g | 13% |
| Fiber | 6g | 3g | 12% |
| Magnesium | 71mg | 25mg | 11% |
| Monounsaturated fat | 4.039g | 0.001g | 10% |
| Vitamin B1 | 0.18mg | 0.078mg | 9% |
| Saturated fat | 1.437g | 0.018g | 6% |
| Starch | 12.65g | 5% | |
| Selenium | 2.6µg | 0.6µg | 4% |
| Calories | 166kcal | 86kcal | 4% |
| Vitamin C | 0mg | 2.4mg | 3% |
| Potassium | 228mg | 337mg | 3% |
| Vitamin K | 1.8µg | 2% | |
| Carbs | 14.29g | 20.12g | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin E | 0.26mg | 2% | |
| Vitamin B6 | 0.2mg | 0.209mg | 1% |
| Calcium | 38mg | 30mg | 1% |
| Fructose | 0.7g | 1% | |
| Net carbs | 8.29g | 17.12g | N/A |
| Sugar | 4.18g | N/A | |
| Vitamin B2 | 0.064mg | 0.061mg | 0% |
| Vitamin B3 | 0.582mg | 0.557mg | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.055mg | 0% | |
| Leucine | 0.092mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.029mg | 0% | |
| Phenylalanine | 0.089mg | 0% | |
| Valine | 0.086mg | 0% | |
| Histidine | 0.031mg | 0% |
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:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +403.2% |
| Contains more FatsFats | +19100% |
| Contains more OtherOther | +65.3% |
| Contains more CarbsCarbs | +40.8% |
| Contains more WaterWater | +16.1% |
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +403800% |
| Contains more Poly. FatPolyunsaturated fat | +25707.1% |
| Contains less Sat. FatSaturated fat | -98.7% |