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Hummus vs. Tart — In-Depth Nutrition Comparison

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What are the differences between hummus and tart?

  • Hummus is higher in copper, fiber, zinc, and phosphorus; however, tart is richer in vitamin B2, vitamin B3, selenium, vitamin A, vitamin B6, and iron.
  • Hummus's daily need coverage for copper is 50% more.
  • Tart contains 7 times less zinc than hummus. Hummus contains 1.83mg of zinc, while tart contains 0.28mg.
  • Hummus has a lower glycemic index (6) than tart (45).

We used Hummus, commercial and Breakfast tart, low fat types in this article.

Infographic

Hummus vs Tart 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
6
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%
Tart
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Contains more MagnesiumMagnesium +61.4%
Contains more PotassiumPotassium +245.5%
Contains more CopperCopper +621.9%
Contains more ZincZinc +553.6%
Contains more PhosphorusPhosphorus +89.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +15.8%
Contains more IronIron +40.2%
Contains more SeleniumSelenium +396.2%
~equal in Sodium ~361mg

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
1
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%
Tart
10
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +58.3%
Contains more Vitamin B2Vitamin B2 +757.8%
Contains more Vitamin B3Vitamin B3 +552.9%
Contains more Vitamin B6Vitamin B6 +90%
Contains more FolateFolate +20.5%
~equal in Vitamin D ~0µg
~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
Tart
1
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more ProteinProtein +98%
Contains more FatsFats +60.3%
Contains more WaterWater +453.1%
Contains more OtherOther +37.3%
Contains more CarbsCarbs +437.4%

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
Tart
1
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
Contains more Mono. FatMonounsaturated fat +21%
Contains more Poly. FatPolyunsaturated fat +311.5%
~equal in Saturated fat ~1.393g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Tart
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 Tart DV% diff.
Copper 0.527mg 0.073mg 50%
Vitamin B2 0.064mg 0.549mg 37%
Manganese 0.773mg 34%
Vitamin A 285µg 32%
Carbs 14.29g 76.8g 21%
Vitamin B3 0.582mg 3.8mg 20%
Selenium 2.6µg 12.9µg 19%
Polyunsaturated fat 3.613g 0.878g 18%
Fiber 6g 1.5g 18%
Zinc 1.83mg 0.28mg 14%
Vitamin B6 0.2mg 0.38mg 14%
Iron 2.44mg 3.42mg 12%
Phosphorus 176mg 93mg 12%
Calories 166kcal 372kcal 10%
Vitamin B1 0.18mg 0.285mg 9%
Protein 7.9g 3.99g 8%
Magnesium 71mg 44mg 6%
Fats 9.6g 5.99g 6%
Potassium 228mg 66mg 5%
Vitamin C 0mg 3.8mg 4%
Folate 83µg 100µg 4%
Vitamin E 0.53mg 4%
Vitamin B5 0.132mg 3%
Monounsaturated fat 4.039g 3.338g 2%
Choline 8.4mg 2%
Sodium 379mg 361mg 1%
Calcium 38mg 44mg 1%
Net carbs 8.29g 75.3g N/A
Sugar 4.87g N/A
Vitamin K 0.4µg 0%
Saturated fat 1.437g 1.393g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Tart
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
43%
Tart
Minerals Daily Need Coverage Score
64%
Hummus
37%
Tart

Comparison summary

Which food contains less Sodium?
Tart
Tart contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Tart
Tart is lower in Saturated fat (difference - 0.044g)
Which food is cheaper?
Tart
Tart is cheaper (difference - $1.5)
Which food is richer in vitamins?
Tart
Tart is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 4.87g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 39)
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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.