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Hummus vs. Veggie burger — In-Depth Nutrition Comparison

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A recap on the differences between hummus and veggie burgers

  • Hummus is higher in copper, yet veggie burgers are higher in vitamin B1, vitamin B12, selenium, vitamin B3, vitamin B2, folate, calcium, and vitamin B6.
  • Veggie burgers cover your daily vitamin B1 needs 206% more than hummus.
  • Hummus contains 3 times more copper than veggie burgers. While hummus contains 0.527mg of copper, veggie burgers contain only 0.2mg.
  • The amount of sodium in hummus is lower.
  • The glycemic index of hummus is lower.

Food varieties used in this article are Hummus, commercial and Veggie burgers or soyburgers, unprepared.

Infographic

Hummus vs Veggie burger 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
4
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more MagnesiumMagnesium +26.8%
Contains more CopperCopper +163.5%
Contains more ZincZinc +45.2%
Contains less SodiumSodium -33.4%
Contains more CalciumCalcium +257.9%
Contains more PotassiumPotassium +46.1%
Contains more PhosphorusPhosphorus +17%
Contains more ManganeseManganese +23%
Contains more SeleniumSelenium +769.2%
~equal in Iron ~2.41mg

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
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% 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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1372.8%
Contains more Vitamin B2Vitamin B2 +281.3%
Contains more Vitamin B3Vitamin B3 +544.8%
Contains more Vitamin B5Vitamin B5 +118.9%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +49.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Veggie burger DV% diff.
Vitamin B1 0.18mg 2.651mg 206%
Vitamin B12 0µg 2.01µg 84%
Selenium 2.6µg 22.6µg 36%
Copper 0.527mg 0.2mg 36%
Vitamin B3 0.582mg 3.753mg 20%
Protein 7.9g 15.7g 16%
Vitamin B2 0.064mg 0.244mg 14%
Polyunsaturated fat 3.613g 2.023g 11%
Calcium 38mg 136mg 10%
Folate 83µg 124µg 10%
Sodium 379mg 569mg 8%
Manganese 0.773mg 0.951mg 8%
Vitamin B6 0.2mg 0.303mg 8%
Monounsaturated fat 4.039g 1.778g 6%
Vitamin C 0mg 4.5mg 5%
Zinc 1.83mg 1.26mg 5%
Fats 9.6g 6.3g 5%
Phosphorus 176mg 206mg 4%
Fiber 6g 4.9g 4%
Vitamin K 4.2µg 4%
Choline 19.4mg 4%
Magnesium 71mg 56mg 4%
Potassium 228mg 333mg 3%
Vitamin B5 0.132mg 0.289mg 3%
Vitamin E 0.23mg 2%
Cholesterol 0mg 5mg 2%
Starch 5.78g 2%
Calories 166kcal 177kcal 1%
Carbs 14.29g 14.27g 0%
Net carbs 8.29g 9.37g N/A
Iron 2.44mg 2.41mg 0%
Sugar 1.07g N/A
Vitamin A 1µg 0%
Saturated fat 1.437g 1.44g 0%
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g 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% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more FatsFats +52.4%
Contains more ProteinProtein +98.7%
Contains more OtherOther +55.6%
~equal in Carbs ~14.27g
~equal in Water ~61.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
3
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +127.2%
Contains more Poly. FatPolyunsaturated fat +78.6%
~equal in Saturated fat ~1.44g

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.