Hummus vs. Yogurt — In-Depth Nutrition Comparison
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The main differences between hummus and yogurt
- Hummus is richer in copper, manganese, iron, fiber, folate, magnesium, and vitamin B1, yet yogurt is richer in vitamin B12 and vitamin B2.
- Daily need coverage for copper for hummus is 57% higher.
- Yogurt contains less sodium.
- Hummus has a lower glycemic index than yogurt.
Food types used in this article are Hummus, commercial and Yogurt, Greek, plain, nonfat.
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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 | +545.5% |
| Contains more PotassiumPotassium | +61.7% |
| Contains more IronIron | +3385.7% |
| Contains more CopperCopper | +3000% |
| Contains more ZincZinc | +251.9% |
| Contains more PhosphorusPhosphorus | +30.4% |
| Contains more ManganeseManganese | +8488.9% |
| Contains more CalciumCalcium | +189.5% |
| Contains less SodiumSodium | -90.5% |
| Contains more SeleniumSelenium | +273.1% |
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 | +682.6% |
| Contains more Vitamin B3Vitamin B3 | +179.8% |
| Contains more Vitamin B6Vitamin B6 | +217.5% |
| Contains more FolateFolate | +1085.7% |
| Contains more Vitamin B2Vitamin B2 | +334.4% |
| Contains more Vitamin B5Vitamin B5 | +150.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.017mg | 57% |
| Manganese | 0.773mg | 0.009mg | 33% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Iron | 2.44mg | 0.07mg | 30% |
| Polyunsaturated fat | 3.613g | 0.012g | 24% |
| Fiber | 6g | 0g | 24% |
| Folate | 83µg | 7µg | 19% |
| Vitamin B2 | 0.064mg | 0.278mg | 16% |
| Sodium | 379mg | 36mg | 15% |
| Magnesium | 71mg | 11mg | 14% |
| Fats | 9.6g | 0.39g | 14% |
| Selenium | 2.6µg | 9.7µg | 13% |
| Vitamin B1 | 0.18mg | 0.023mg | 13% |
| Zinc | 1.83mg | 0.52mg | 12% |
| Vitamin B6 | 0.2mg | 0.063mg | 11% |
| Monounsaturated fat | 4.039g | 0.053g | 10% |
| Calcium | 38mg | 110mg | 7% |
| Saturated fat | 1.437g | 0.117g | 6% |
| Phosphorus | 176mg | 135mg | 6% |
| Calories | 166kcal | 59kcal | 5% |
| Protein | 7.9g | 10.19g | 5% |
| Vitamin B5 | 0.132mg | 0.331mg | 4% |
| Carbs | 14.29g | 3.6g | 4% |
| Potassium | 228mg | 141mg | 3% |
| Choline | 15.1mg | 3% | |
| Vitamin B3 | 0.582mg | 0.208mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Net carbs | 8.29g | 3.6g | N/A |
| Sugar | 3.24g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Vitamin A | 1µg | 0% | |
| Trans fat | 0.006g | N/A | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2361.5% |
| Contains more CarbsCarbs | +296.9% |
| Contains more OtherOther | +125% |
| Contains more ProteinProtein | +29% |
| Contains more WaterWater | +27.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7520.8% |
| Contains more Poly. FatPolyunsaturated fat | +30008.3% |
| Contains less Sat. FatSaturated fat | -91.9% |
