Hummus vs. Yam — In-Depth Nutrition Comparison
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How are hummus and yam different?
- Hummus is higher in copper, iron, phosphorus, manganese, folate, zinc, and magnesium; however, yam is richer in vitamin C and potassium.
- Daily need coverage for copper for hummus is 39% higher.
- Hummus contains 42 times more sodium than yam. While hummus contains 379mg of sodium, yam contains only 9mg.
- Hummus has a lower glycemic index (6) than yam (51).
Hummus, commercial and Yam, raw are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +238.1% |
| Contains more CalciumCalcium | +123.5% |
| Contains more IronIron | +351.9% |
| Contains more CopperCopper | +196.1% |
| Contains more ZincZinc | +662.5% |
| Contains more PhosphorusPhosphorus | +220% |
| Contains more ManganeseManganese | +94.7% |
| Contains more SeleniumSelenium | +271.4% |
| Contains more PotassiumPotassium | +257.9% |
| Contains less SodiumSodium | -97.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +60.7% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more FolateFolate | +260.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +137.9% |
| Contains more Vitamin B6Vitamin B6 | +46.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.178mg | 39% |
| Polyunsaturated fat | 3.613g | 0.076g | 24% |
| Iron | 2.44mg | 0.54mg | 24% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Potassium | 228mg | 816mg | 17% |
| Phosphorus | 176mg | 55mg | 17% |
| Sodium | 379mg | 9mg | 16% |
| Manganese | 0.773mg | 0.397mg | 16% |
| Fats | 9.6g | 0.17g | 15% |
| Folate | 83µg | 23µg | 15% |
| Zinc | 1.83mg | 0.24mg | 14% |
| Protein | 7.9g | 1.53g | 13% |
| Magnesium | 71mg | 21mg | 12% |
| Monounsaturated fat | 4.039g | 0.006g | 10% |
| Fiber | 6g | 4.1g | 8% |
| Vitamin B6 | 0.2mg | 0.293mg | 7% |
| Vitamin B1 | 0.18mg | 0.112mg | 6% |
| Saturated fat | 1.437g | 0.037g | 6% |
| Carbs | 14.29g | 27.88g | 5% |
| Vitamin B5 | 0.132mg | 0.314mg | 4% |
| Choline | 16.5mg | 3% | |
| Selenium | 2.6µg | 0.7µg | 3% |
| Vitamin K | 2.3µg | 2% | |
| Calories | 166kcal | 118kcal | 2% |
| Vitamin B2 | 0.064mg | 0.032mg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Calcium | 38mg | 17mg | 2% |
| Vitamin A | 7µg | 1% | |
| Net carbs | 8.29g | 23.78g | N/A |
| Sugar | 0.5g | N/A | |
| Vitamin B3 | 0.582mg | 0.552mg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +416.3% |
| Contains more FatsFats | +5547.1% |
| Contains more OtherOther | +97.6% |
| Contains more CarbsCarbs | +95.1% |
~equal in
Water
~69.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +67216.7% |
| Contains more Poly. FatPolyunsaturated fat | +4653.9% |
| Contains less Sat. FatSaturated fat | -97.4% |