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Mandarin orange vs. Hummus — In-Depth Nutrition Comparison

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What are the main differences between mandarin oranges and hummus?

  • Mandarin oranges are richer in vitamin C, while hummus is higher in copper, manganese, iron, phosphorus, fiber, folate, zinc, and magnesium.
  • Hummus's daily need coverage for copper is 54% higher.
  • Mandarin oranges are lower in sodium.
  • Mandarin oranges have a higher glycemic index (47) than hummus (6).

We used Tangerines, (mandarin oranges), raw and Hummus, commercial types in this comparison.

Infographic

Mandarin orange vs Hummus 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +491.7%
Contains more PotassiumPotassium +37.3%
Contains more IronIron +1526.7%
Contains more CopperCopper +1154.8%
Contains more ZincZinc +2514.3%
Contains more PhosphorusPhosphorus +780%
Contains more ManganeseManganese +1882.1%
Contains more SeleniumSelenium +2500%
~equal in Calcium ~38mg

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.
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Hummus
5
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +63.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +210.3%
Contains more Vitamin B2Vitamin B2 +77.8%
Contains more Vitamin B3Vitamin B3 +54.8%
Contains more Vitamin B6Vitamin B6 +156.4%
Contains more FolateFolate +418.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
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
Contains more WaterWater +27.9%
Contains more ProteinProtein +875.3%
Contains more FatsFats +2996.8%
Contains more OtherOther +337.8%
~equal in Carbs ~14.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
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
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +6631.7%
Contains more Poly. FatPolyunsaturated fat +5458.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mandarin orange Hummus DV% diff.
Copper 0.042mg 0.527mg 54%
Manganese 0.039mg 0.773mg 32%
Vitamin C 26.7mg 0mg 30%
Iron 0.15mg 2.44mg 29%
Polyunsaturated fat 0.065g 3.613g 24%
Phosphorus 20mg 176mg 22%
Folate 16µg 83µg 17%
Fiber 1.8g 6g 17%
Sodium 2mg 379mg 16%
Zinc 0.07mg 1.83mg 16%
Protein 0.81g 7.9g 14%
Magnesium 12mg 71mg 14%
Fats 0.31g 9.6g 14%
Monounsaturated fat 0.06g 4.039g 10%
Vitamin B1 0.058mg 0.18mg 10%
Vitamin B6 0.078mg 0.2mg 9%
Saturated fat 0.039g 1.437g 6%
Calories 53kcal 166kcal 6%
Selenium 0.1µg 2.6µg 5%
Vitamin A 34µg 4%
Fructose 2.4g 3%
Potassium 166mg 228mg 2%
Vitamin B2 0.036mg 0.064mg 2%
Vitamin B5 0.216mg 0.132mg 2%
Choline 10.2mg 2%
Vitamin E 0.2mg 1%
Vitamin B3 0.376mg 0.582mg 1%
Carbs 13.34g 14.29g 0%
Net carbs 11.54g 8.29g N/A
Calcium 37mg 38mg 0%
Sugar 10.58g N/A
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Hummus
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%
Mandarin orange
14%
Hummus
Minerals Daily Need Coverage Score
7%
Mandarin orange
64%
Hummus

Comparison summary

Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 377mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 1.398g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $1.1)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 10.58g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 41)
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 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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/nutrients
  2. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.