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Hummus vs. Tomato paste — In-Depth Nutrition Comparison

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The main differences between hummus and tomato paste

  • Hummus is richer in manganese, copper, folate, phosphorus, and zinc, yet tomato paste is richer in vitamin A, vitamin C, potassium, and vitamin B3.
  • Daily need coverage for vitamin A for tomato paste is 30% higher.
  • Hummus contains 7 times more folate than tomato paste. Hummus contains 83µg of folate, while tomato paste contains 12µg.
  • Tomato paste contains less sodium.
  • Hummus has a lower glycemic index than tomato paste.

Food types used in this article are Hummus, commercial and Tomato products, canned, paste, without salt added.

Infographic

Hummus vs Tomato paste 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
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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +69%
Contains more CopperCopper +44.4%
Contains more ZincZinc +190.5%
Contains more PhosphorusPhosphorus +112%
Contains more ManganeseManganese +156%
Contains more PotassiumPotassium +344.7%
Contains more IronIron +22.1%
Contains less SodiumSodium -84.4%
Contains more SeleniumSelenium +103.8%
~equal in Calcium ~36mg

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%
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +200%
Contains more FolateFolate +591.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +139.1%
Contains more Vitamin B3Vitamin B3 +428.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.142mg
~equal in Vitamin B6 ~0.216mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +82.9%
Contains more FatsFats +1942.6%
Contains more CarbsCarbs +32.3%
Contains more WaterWater +10.4%
Contains more OtherOther +72.8%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +5928.4%
Contains more Poly. FatPolyunsaturated fat +2158.1%
Contains less Sat. FatSaturated fat -93%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Tomato paste
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 Tomato paste DV% diff.
Vitamin E 4.3mg 29%
Vitamin C 0mg 21.9mg 24%
Polyunsaturated fat 3.613g 0.16g 23%
Potassium 228mg 1014mg 23%
Manganese 0.773mg 0.302mg 20%
Folate 83µg 12µg 18%
Copper 0.527mg 0.365mg 18%
Vitamin B3 0.582mg 3.076mg 16%
Fats 9.6g 0.47g 14%
Sodium 379mg 59mg 14%
Phosphorus 176mg 83mg 13%
Zinc 1.83mg 0.63mg 11%
Vitamin K 11.4µg 10%
Monounsaturated fat 4.039g 0.067g 10%
Vitamin B1 0.18mg 0.06mg 10%
Fiber 6g 4.1g 8%
Vitamin A 76µg 8%
Choline 38.5mg 7%
Protein 7.9g 4.32g 7%
Vitamin B2 0.064mg 0.153mg 7%
Fructose 5.85g 7%
Iron 2.44mg 2.98mg 7%
Magnesium 71mg 42mg 7%
Saturated fat 1.437g 0.1g 6%
Selenium 2.6µg 5.3µg 5%
Calories 166kcal 82kcal 4%
Carbs 14.29g 18.91g 2%
Vitamin B6 0.2mg 0.216mg 1%
Net carbs 8.29g 14.81g N/A
Calcium 38mg 36mg 0%
Sugar 12.18g N/A
Starch 0.22g 0%
Vitamin B5 0.132mg 0.142mg 0%
Tryptophan 0.031mg 0%
Threonine 0.133mg 0%
Isoleucine 0.089mg 0%
Leucine 0.124mg 0%
Lysine 0.134mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.13mg 0%
Valine 0.088mg 0%
Histidine 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Tomato paste
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
31%
Tomato paste
Minerals Daily Need Coverage Score
64%
Hummus
49%
Tomato paste

Comparison summary

Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 320mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 1.337g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $1.5)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 12.18g)
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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.