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  6. Hummus vs. Tuna salad

Hummus vs. Tuna salad — In-Depth Nutrition Comparison

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What are the main differences between hummus and tuna salad?

  • Hummus is richer in copper, manganese, fiber, folate, iron, vitamin B1, and magnesium, while tuna salad is higher in selenium, vitamin B1,2 and vitamin B3.
  • Tuna salad's daily need coverage for selenium is 70% higher.

We used Hummus, commercial and Fish, tuna salad types in this comparison.

Infographic

Hummus vs Tuna salad 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
7
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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +273.7%
Contains more CalciumCalcium +123.5%
Contains more PotassiumPotassium +28.1%
Contains more IronIron +144%
Contains more CopperCopper +263.4%
Contains more ZincZinc +226.8%
Contains more ManganeseManganese +1832.5%
Contains more SeleniumSelenium +1484.6%
~equal in Phosphorus ~178mg
~equal in Sodium ~402mg

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
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin B1Vitamin B1 +480.6%
Contains more Vitamin B6Vitamin B6 +146.9%
Contains more FolateFolate +937.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1051.2%
Contains more Vitamin B5Vitamin B5 +97%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hummus Tuna salad DV% diff.
Selenium 2.6µg 41.2µg 70%
Vitamin B12 0µg 1.2µg 50%
Copper 0.527mg 0.145mg 42%
Vitamin B3 0.582mg 6.7mg 38%
Manganese 0.773mg 0.04mg 32%
Fiber 6g 0g 24%
Folate 83µg 8µg 19%
Iron 2.44mg 1mg 18%
Protein 7.9g 16.04g 16%
Zinc 1.83mg 0.56mg 12%
Magnesium 71mg 19mg 12%
Vitamin B1 0.18mg 0.031mg 12%
Vitamin B6 0.2mg 0.081mg 9%
Cholesterol 0mg 13mg 4%
Vitamin B5 0.132mg 0.26mg 3%
Polyunsaturated fat 3.613g 4.122g 3%
Vitamin A 24µg 3%
Monounsaturated fat 4.039g 2.887g 3%
Calcium 38mg 17mg 2%
Carbs 14.29g 9.41g 2%
Vitamin C 0mg 2.2mg 2%
Sodium 379mg 402mg 1%
Potassium 228mg 178mg 1%
Fats 9.6g 9.26g 1%
Calories 166kcal 187kcal 1%
Net carbs 8.29g 9.41g N/A
Phosphorus 176mg 178mg 0%
Vitamin B2 0.064mg 0.07mg 0%
Saturated fat 1.437g 1.544g 0%
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +51.9%
Contains more ProteinProtein +103%
Contains more OtherOther +31.5%
~equal in Fats ~9.26g
~equal in Water ~63.16g

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains more Mono. FatMonounsaturated fat +39.9%
Contains more Poly. FatPolyunsaturated fat +14.1%
~equal in Saturated fat ~1.544g

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.