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Hummus vs. Wasabi — In-Depth Nutrition Comparison

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How are hummus and wasabi different?

  • Hummus is richer in copper, iron, manganese, folate, and phosphorus, while wasabi is higher in vitamin C, potassium, calcium, and fiber.
  • Wasabi covers your daily need for vitamin C, 47% more than hummus.
  • Hummus contains 22 times more sodium than wasabi. Hummus contains 379mg of sodium, while wasabi contains 17mg.
  • Wasabi has a higher glycemic index (41) than hummus (6).

Hummus, commercial and Wasabi, root, raw types were used in this article.

Infographic

Hummus vs Wasabi 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%
Wasabi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more IronIron +136.9%
Contains more CopperCopper +240%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +120%
Contains more ManganeseManganese +97.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +236.8%
Contains more PotassiumPotassium +149.1%
Contains less SodiumSodium -95.5%
~equal in Magnesium ~69mg

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%
Wasabi
6
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin B1Vitamin B1 +37.4%
Contains more FolateFolate +361.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin B3Vitamin B3 +27.7%
Contains more Vitamin B5Vitamin B5 +53.8%
Contains more Vitamin B6Vitamin B6 +37%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Wasabi
3
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +64.6%
Contains more FatsFats +1423.8%
Contains more CarbsCarbs +64.7%
Contains more OtherOther +18.5%
~equal in Water ~69.11g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Wasabi
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Hummus Wasabi DV% diff.
Vitamin C 0mg 41.9mg 47%
Copper 0.527mg 0.155mg 41%
Polyunsaturated fat 3.613g 24%
Iron 2.44mg 1.03mg 18%
Manganese 0.773mg 0.391mg 17%
Folate 83µg 18µg 16%
Sodium 379mg 17mg 16%
Phosphorus 176mg 80mg 14%
Fats 9.6g 0.63g 14%
Potassium 228mg 568mg 10%
Monounsaturated fat 4.039g 10%
Calcium 38mg 128mg 9%
Fiber 6g 7.8g 7%
Saturated fat 1.437g 7%
Protein 7.9g 4.8g 6%
Vitamin B6 0.2mg 0.274mg 6%
Selenium 2.6µg 5%
Vitamin B1 0.18mg 0.131mg 4%
Vitamin B2 0.064mg 0.114mg 4%
Carbs 14.29g 23.54g 3%
Calories 166kcal 109kcal 3%
Zinc 1.83mg 1.62mg 2%
Vitamin B3 0.582mg 0.743mg 1%
Vitamin B5 0.132mg 0.203mg 1%
Net carbs 8.29g 15.74g N/A
Magnesium 71mg 69mg 0%
Vitamin A 2µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Wasabi
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
23%
Wasabi
Minerals Daily Need Coverage Score
64%
Hummus
36%
Wasabi

Comparison summary

Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 362mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 1.437g)
Which food is richer in vitamins?
Wasabi
Wasabi is relatively richer in vitamins
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 35)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.1)
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)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.