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Hummus vs. Tomato sauce — In-Depth Nutrition Comparison

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A recap on differences between hummus and tomato sauce

  • Hummus is higher than tomato sauce in copper, manganese, phosphorus, iron, folate, fiber, zinc, magnesium, and vitamin B1.
  • Hummus covers your daily copper needs 46% more than tomato sauce.
  • Hummus contains 34 times more sodium than tomato sauce. While hummus contains 379mg of sodium, tomato sauce contains only 11mg.
  • The glycemic index of hummus is lower.

Food varieties used in this article are Hummus, commercial and Tomato sauce, canned, no salt added.

Infographic

Hummus vs Tomato sauce 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
8
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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +373.3%
Contains more CalciumCalcium +171.4%
Contains more IronIron +154.2%
Contains more CopperCopper +358.3%
Contains more ZincZinc +731.8%
Contains more PhosphorusPhosphorus +551.9%
Contains more ManganeseManganese +584.1%
Contains more SeleniumSelenium +333.3%
Contains more PotassiumPotassium +30.3%
Contains less SodiumSodium -97.1%

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
3
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B6Vitamin B6 +104.1%
Contains more FolateFolate +822.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B5Vitamin B5 +134.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.065mg
~equal in Vitamin B12 ~0µg

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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +558.3%
Contains more FatsFats +3100%
Contains more CarbsCarbs +169.1%
Contains more WaterWater +37.1%
Contains more OtherOther +17.9%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +9079.5%
Contains more Poly. FatPolyunsaturated fat +2886%
Contains less Sat. FatSaturated fat -97.1%

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 sauce
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 sauce DV% diff.
Copper 0.527mg 0.115mg 46%
Manganese 0.773mg 0.113mg 29%
Polyunsaturated fat 3.613g 0.121g 23%
Phosphorus 176mg 27mg 21%
Folate 83µg 9µg 19%
Iron 2.44mg 0.96mg 19%
Fiber 6g 1.5g 18%
Sodium 379mg 11mg 16%
Zinc 1.83mg 0.22mg 15%
Fats 9.6g 0.3g 14%
Vitamin B1 0.18mg 0.024mg 13%
Protein 7.9g 1.2g 13%
Magnesium 71mg 15mg 13%
Vitamin E 1.44mg 10%
Monounsaturated fat 4.039g 0.044g 10%
Vitamin C 0mg 7mg 8%
Vitamin B6 0.2mg 0.098mg 8%
Calories 166kcal 24kcal 7%
Saturated fat 1.437g 0.041g 6%
Selenium 2.6µg 0.6µg 4%
Vitamin B5 0.132mg 0.309mg 4%
Carbs 14.29g 5.31g 3%
Vitamin B3 0.582mg 0.991mg 3%
Calcium 38mg 14mg 2%
Choline 9.9mg 2%
Vitamin A 22µg 2%
Vitamin K 2.8µg 2%
Potassium 228mg 297mg 2%
Fructose 1.67g 2%
Net carbs 8.29g 3.81g N/A
Sugar 3.56g N/A
Vitamin B2 0.064mg 0.065mg 0%
Tryptophan 0.009mg 0%
Threonine 0.037mg 0%
Isoleucine 0.025mg 0%
Leucine 0.034mg 0%
Lysine 0.037mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.036mg 0%
Valine 0.025mg 0%
Histidine 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Tomato sauce
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
12%
Tomato sauce
Minerals Daily Need Coverage Score
64%
Hummus
15%
Tomato sauce

Comparison summary

Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 1.396g)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $1.5)
Which food is richer in vitamins?
Tomato sauce
Tomato sauce is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 3.56g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 25)
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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.