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Hummus vs. Swiss cheese — In-Depth Nutrition Comparison

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How are hummus and Swiss cheese different?

  • Hummus is richer in copper, manganese, iron, and fiber, while Swiss cheese is higher in vitamin B12, calcium, phosphorus, and selenium.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than hummus.
  • Hummus is lower in saturated fat.
  • Swiss cheese has a higher glycemic index (27) than hummus (6).

Hummus, commercial and Cheese, swiss types were used in this article.

Infographic

Hummus vs Swiss cheese 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
5
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +115.2%
Contains more PotassiumPotassium +216.7%
Contains more IronIron +1776.9%
Contains more CopperCopper +1021.3%
Contains more ManganeseManganese +2873.1%
Contains more CalciumCalcium +2242.1%
Contains more ZincZinc +138.8%
Contains more PhosphorusPhosphorus +226.1%
Contains less SodiumSodium -50.7%
Contains more SeleniumSelenium +1053.8%

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
4
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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin B1Vitamin B1 +1536.4%
Contains more Vitamin B3Vitamin B3 +809.4%
Contains more Vitamin B6Vitamin B6 +181.7%
Contains more FolateFolate +730%
Contains more Vitamin B2Vitamin B2 +371.9%
Contains more Vitamin B5Vitamin B5 +167.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 38mg 890mg 85%
Saturated fat 1.437g 18.227g 76%
Phosphorus 176mg 574mg 57%
Copper 0.527mg 0.047mg 53%
Selenium 2.6µg 30µg 50%
Protein 7.9g 26.96g 38%
Fats 9.6g 30.99g 33%
Vitamin A 288µg 32%
Manganese 0.773mg 0.026mg 32%
Cholesterol 0mg 93mg 31%
Iron 2.44mg 0.13mg 29%
Fiber 6g 0g 24%
Zinc 1.83mg 4.37mg 23%
Folate 83µg 10µg 18%
Vitamin B2 0.064mg 0.302mg 18%
Polyunsaturated fat 3.613g 1.341g 15%
Vitamin B1 0.18mg 0.011mg 14%
Calories 166kcal 393kcal 11%
Vitamin B6 0.2mg 0.071mg 10%
Monounsaturated fat 4.039g 8.046g 10%
Magnesium 71mg 33mg 9%
Sodium 379mg 187mg 8%
Potassium 228mg 72mg 5%
Vitamin E 0.6mg 4%
Vitamin B5 0.132mg 0.353mg 4%
Carbs 14.29g 1.44g 4%
Vitamin B3 0.582mg 0.064mg 3%
Choline 15.5mg 3%
Vitamin K 1.4µg 1%
Net carbs 8.29g 1.44g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +892.4%
Contains more WaterWater +77%
Contains more ProteinProtein +241.3%
Contains more FatsFats +222.8%
Contains more OtherOther +84%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Poly. FatPolyunsaturated fat +169.4%
Contains more Mono. FatMonounsaturated fat +99.2%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.