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Mixed nuts vs. Hummus — In-Depth Nutrition Comparison

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A recap on differences between mixed nuts and hummus

  • Mixed nuts are higher than hummus in selenium, manganese, vitamin B3, copper, phosphorus, magnesium, vitamin B5, and zinc.
  • Mixed nuts cover your daily selenium needs 57% more than hummus.
  • Mixed nuts contain 13 times more vitamin B3 than hummus. While mixed nuts contain 7.709mg of vitamin B3, hummus contains only 0.582mg.
  • The amount of saturated fat in hummus is lower.
  • The glycemic index of hummus is lower.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Hummus, commercial.

Infographic

Mixed nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Hummus
Hummus
0
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 more MagnesiumMagnesium +222.5%
Contains more CalciumCalcium +207.9%
Contains more PotassiumPotassium +177.2%
Contains more CopperCopper +72.1%
Contains more ZincZinc +83.6%
Contains more PhosphorusPhosphorus +159.1%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +163.9%
Contains more SeleniumSelenium +1203.8%
~equal in Iron ~2.44mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Hummus
Hummus
0
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +206.3%
Contains more Vitamin B3Vitamin B3 +1224.6%
Contains more Vitamin B5Vitamin B5 +763.6%
Contains more Vitamin B6Vitamin B6 +76%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.18mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Hummus DV% diff.
Polyunsaturated fat 14.612g 3.613g 73%
Fats 53.95g 9.6g 68%
Monounsaturated fat 28.488g 4.039g 61%
Selenium 33.9µg 2.6µg 57%
Manganese 2.04mg 0.773mg 55%
Vitamin E 7.82mg 52%
Vitamin B3 7.709mg 0.582mg 45%
Copper 0.907mg 0.527mg 42%
Phosphorus 456mg 176mg 40%
Magnesium 229mg 71mg 38%
Saturated fat 8.711g 1.437g 33%
Protein 20.04g 7.9g 24%
Calories 607kcal 166kcal 22%
Vitamin B5 1.14mg 0.132mg 20%
Sodium 5mg 379mg 16%
Zinc 3.36mg 1.83mg 14%
Vitamin B6 0.352mg 0.2mg 12%
Potassium 632mg 228mg 12%
Vitamin B2 0.196mg 0.064mg 10%
Choline 52mg 9%
Calcium 117mg 38mg 8%
Vitamin K 5.7µg 5%
Fiber 7g 6g 4%
Starch 4.2g 2%
Carbs 21.05g 14.29g 2%
Iron 2.61mg 2.44mg 2%
Vitamin B1 0.189mg 0.18mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 8.29g N/A
Sugar 4.15g N/A
Folate 83µg 83µg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Hummus
Hummus
1
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 ProteinProtein +153.7%
Contains more FatsFats +462%
Contains more CarbsCarbs +47.3%
Contains more OtherOther +77.8%
Contains more WaterWater +3101.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Hummus
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
Contains more Mono. FatMonounsaturated fat +605.3%
Contains more Poly. FatPolyunsaturated fat +304.4%
Contains less Sat. FatSaturated fat -83.5%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.