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  6. Mango vs. Hummus

Mango vs. Hummus — In-Depth Nutrition Comparison

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The main differences between Mango and Hummus

  • Mango is richer in Vitamin C, yet Hummus is richer in Copper, Manganese, Iron, Phosphorus, Fiber, Zinc, Magnesium, and Vitamin B1.
  • Daily need coverage for Copper from Hummus is 46% higher.
  • Mango contains less Sodium.

Food types used in this article are Mangos, raw and Hummus, commercial.

Infographic

Mango vs Hummus 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.
Mango
Mango
1
:
9
Hummus
Hummus
Contains less Sodium -99.7%
Contains more Calcium +245.5%
Contains more Iron +1425%
Contains more Magnesium +610%
Contains more Phosphorus +1157.1%
Contains more Potassium +35.7%
Contains more Zinc +1933.3%
Contains more Copper +374.8%
Contains more Manganese +1127%
Contains more Selenium +333.3%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains less Sodium -99.7%
Contains more Calcium +245.5%
Contains more Iron +1425%
Contains more Magnesium +610%
Contains more Phosphorus +1157.1%
Contains more Potassium +35.7%
Contains more Zinc +1933.3%
Contains more Copper +374.8%
Contains more Manganese +1127%
Contains more Selenium +333.3%

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.
Mango
Mango
6
:
4
Hummus
Hummus
Contains more Vitamin A +3506.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B5 +49.2%
Contains more Vitamin B1 +542.9%
Contains more Vitamin B2 +68.4%
Contains more Vitamin B6 +68.1%
Contains more Folate +93%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Hummus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Contains more Vitamin A +3506.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B5 +49.2%
Contains more Vitamin B1 +542.9%
Contains more Vitamin B2 +68.4%
Contains more Vitamin B6 +68.1%
Contains more Folate +93%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
:
3
Hummus
Hummus
Contains more Water +25.3%
Contains more Protein +863.4%
Contains more Fats +2426.3%
Contains more Other +350%
Equal in Carbs - 14.29
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Hummus
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 Water +25.3%
Contains more Protein +863.4%
Contains more Fats +2426.3%
Contains more Other +350%
Equal in Carbs - 14.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
:
2
Hummus
Hummus
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +2785%
Contains more Polyunsaturated fat +4988.7%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +2785%
Contains more Polyunsaturated fat +4988.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango 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 Mango Hummus Opinion
Net carbs 13.38g 8.29g Mango
Protein 0.82g 7.9g Hummus
Fats 0.38g 9.6g Hummus
Carbs 14.98g 14.29g Mango
Calories 60kcal 166kcal Hummus
Fructose 4.68g Mango
Sugar 13.66g Hummus
Fiber 1.6g 6g Hummus
Calcium 11mg 38mg Hummus
Iron 0.16mg 2.44mg Hummus
Magnesium 10mg 71mg Hummus
Phosphorus 14mg 176mg Hummus
Potassium 168mg 228mg Hummus
Sodium 1mg 379mg Mango
Zinc 0.09mg 1.83mg Hummus
Copper 0.111mg 0.527mg Hummus
Manganese 0.063mg 0.773mg Hummus
Selenium 0.6µg 2.6µg Hummus
Vitamin A 1082IU 30IU Mango
Vitamin A RAE 54µg Mango
Vitamin E 0.9mg Mango
Vitamin C 36.4mg 0mg Mango
Vitamin B1 0.028mg 0.18mg Hummus
Vitamin B2 0.038mg 0.064mg Hummus
Vitamin B3 0.669mg 0.582mg Mango
Vitamin B5 0.197mg 0.132mg Mango
Vitamin B6 0.119mg 0.2mg Hummus
Folate 43µg 83µg Hummus
Vitamin K 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g 1.437g Mango
Monounsaturated Fat 0.14g 4.039g Hummus
Polyunsaturated fat 0.071g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Mango
16%
Hummus
Minerals Daily Need Coverage Score
9%
Mango
64%
Hummus

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 1.345g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.2)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 13.66g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 45)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.