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Hummus vs. Yolk — In-Depth Nutrition Comparison

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Summary of differences between hummus and yolk

  • Hummus has more copper and manganese; however, yolk is higher in selenium, vitamin B12, vitamin B5, vitamin D, vitamin B2, and phosphorus.
  • Yolk covers your daily need for cholesterol, 362% more than hummus.
  • Hummus has 14 times more manganese than yolk. While hummus has 0.773mg of manganese, yolk has only 0.055mg.
  • Hummus has less saturated fat.

These are the specific foods used in this comparison Hummus, commercial and Egg, yolk, raw, fresh.

Infographic

Hummus vs Yolk 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
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%
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +1320%
Contains more PotassiumPotassium +109.2%
Contains more CopperCopper +584.4%
Contains more ManganeseManganese +1305.5%
Contains more CalciumCalcium +239.5%
Contains more IronIron +11.9%
Contains more ZincZinc +25.7%
Contains more PhosphorusPhosphorus +121.6%
Contains less SodiumSodium -87.3%
Contains more SeleniumSelenium +2053.8%

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
1
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%
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin B3Vitamin B3 +2325%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +725%
Contains more Vitamin B5Vitamin B5 +2165.2%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +75.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.176mg

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
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +298.1%
Contains more WaterWater +27.3%
Contains more ProteinProtein +100.8%
Contains more FatsFats +176.5%
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
1
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -85%
Contains more Mono. FatMonounsaturated fat +190.6%
Contains more Poly. FatPolyunsaturated fat +16.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 820.2mg 149%
Selenium 2.6µg 56µg 97%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 0.132mg 2.99mg 57%
Copper 0.527mg 0.077mg 50%
Vitamin A 381µg 42%
Saturated fat 1.437g 9.551g 37%
Vitamin B2 0.064mg 0.528mg 36%
Phosphorus 176mg 390mg 31%
Manganese 0.773mg 0.055mg 31%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Fats 9.6g 26.54g 26%
Fiber 6g 0g 24%
Monounsaturated fat 4.039g 11.738g 19%
Vitamin E 2.58mg 17%
Folate 83µg 146µg 16%
Protein 7.9g 15.86g 16%
Magnesium 71mg 5mg 16%
Sodium 379mg 48mg 14%
Vitamin B6 0.2mg 0.35mg 12%
Calcium 38mg 129mg 9%
Calories 166kcal 322kcal 8%
Zinc 1.83mg 2.3mg 4%
Iron 2.44mg 2.73mg 4%
Potassium 228mg 109mg 4%
Carbs 14.29g 3.59g 4%
Polyunsaturated fat 3.613g 4.204g 4%
Vitamin B3 0.582mg 0.024mg 3%
Vitamin K 0.7µg 1%
Net carbs 8.29g 3.59g N/A
Sugar 0.56g N/A
Vitamin B1 0.18mg 0.176mg 0%
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Yolk
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
114%
Yolk
Minerals Daily Need Coverage Score
64%
Hummus
73%
Yolk

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 331mg)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 6)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $0.5)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 1085mg)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 8.114g)
Which food is richer in minerals?
?
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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.