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Hummus vs. Whey — In-Depth Nutrition Comparison

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Important differences between hummus and whey

  • Whey has less copper, manganese, iron, fiber, folate, phosphorus, zinc, magnesium, and vitamin B6.
  • Hummus's daily need coverage for copper is 58% more.
  • Whey is lower in sodium.
  • Whey has a higher glycemic index than hummus.

The food varieties used in the comparison are Hummus, commercial and Whey, sweet, fluid.

Infographic

Hummus vs Whey 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%
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +787.5%
Contains more PotassiumPotassium +41.6%
Contains more IronIron +3966.7%
Contains more CopperCopper +13075%
Contains more ZincZinc +1307.7%
Contains more PhosphorusPhosphorus +282.6%
Contains more ManganeseManganese +77200%
Contains more SeleniumSelenium +36.8%
Contains more CalciumCalcium +23.7%
Contains less SodiumSodium -85.8%

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
4
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%
Whey
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +686.5%
Contains more Vitamin B6Vitamin B6 +545.2%
Contains more FolateFolate +8200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +146.9%
Contains more Vitamin B5Vitamin B5 +190.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +829.4%
Contains more FatsFats +2566.7%
Contains more CarbsCarbs +178%
Contains more OtherOther +205.7%
Contains more WaterWater +39.8%

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
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +3939%
Contains more Poly. FatPolyunsaturated fat +32745.5%
Contains less Sat. FatSaturated fat -84%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Whey DV% diff.
Copper 0.527mg 0.004mg 58%
Manganese 0.773mg 0.001mg 34%
Iron 2.44mg 0.06mg 30%
Fiber 6g 0g 24%
Polyunsaturated fat 3.613g 0.011g 24%
Folate 83µg 1µg 21%
Phosphorus 176mg 46mg 19%
Zinc 1.83mg 0.13mg 15%
Magnesium 71mg 8mg 15%
Sodium 379mg 54mg 14%
Fats 9.6g 0.36g 14%
Protein 7.9g 0.85g 14%
Vitamin B6 0.2mg 0.031mg 13%
Vitamin B12 0µg 0.28µg 12%
Vitamin B1 0.18mg 0.036mg 12%
Monounsaturated fat 4.039g 0.1g 10%
Vitamin B2 0.064mg 0.158mg 7%
Calories 166kcal 27kcal 7%
Saturated fat 1.437g 0.23g 5%
Vitamin B5 0.132mg 0.383mg 5%
Vitamin B3 0.582mg 0.074mg 3%
Carbs 14.29g 5.14g 3%
Choline 16mg 3%
Potassium 228mg 161mg 2%
Calcium 38mg 47mg 1%
Cholesterol 0mg 2mg 1%
Selenium 2.6µg 1.9µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 8.29g 5.14g N/A
Sugar 5.14g N/A
Vitamin A 3µg 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Whey
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
9%
Whey
Minerals Daily Need Coverage Score
64%
Hummus
8%
Whey

Comparison summary

Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 325mg)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 1.207g)
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 5.14g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 37)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $2.1)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.