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Orange juice vs. Hummus — In-Depth Nutrition Comparison

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The main differences between orange juice and hummus

  • Orange juice is richer in vitamin C, yet hummus is richer in copper, manganese, iron, fiber, phosphorus, zinc, magnesium, and folate.
  • Daily need coverage for vitamin C for orange juice is 56% higher.
  • Orange juice contains less sodium.
  • Hummus has a lower glycemic index than orange juice.

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

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Hummus
9
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 -99.7%
Contains more MagnesiumMagnesium +545.5%
Contains more CalciumCalcium +245.5%
Contains more PotassiumPotassium +14%
Contains more IronIron +1120%
Contains more CopperCopper +1097.7%
Contains more ZincZinc +3560%
Contains more PhosphorusPhosphorus +935.3%
Contains more ManganeseManganese +5421.4%
Contains more SeleniumSelenium +2500%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 +43.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B3Vitamin B3 +45.5%
Contains more Vitamin B6Vitamin B6 +400%
Contains more FolateFolate +176.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Hummus DV% diff.
Vitamin C 50mg 0mg 56%
Copper 0.044mg 0.527mg 54%
Manganese 0.014mg 0.773mg 33%
Iron 0.2mg 2.44mg 28%
Polyunsaturated fat 0.04g 3.613g 24%
Phosphorus 17mg 176mg 23%
Fiber 0.2g 6g 23%
Sodium 1mg 379mg 16%
Zinc 0.05mg 1.83mg 16%
Protein 0.7g 7.9g 14%
Fats 0.2g 9.6g 14%
Magnesium 11mg 71mg 14%
Folate 30µg 83µg 13%
Vitamin B6 0.04mg 0.2mg 12%
Monounsaturated fat 0.036g 4.039g 10%
Vitamin B1 0.09mg 0.18mg 8%
Saturated fat 0.024g 1.437g 6%
Calories 45kcal 166kcal 6%
Selenium 0.1µg 2.6µg 5%
Vitamin B2 0.03mg 0.064mg 3%
Calcium 11mg 38mg 3%
Carbs 10.4g 14.29g 1%
Vitamin A 10µg 1%
Vitamin B3 0.4mg 0.582mg 1%
Vitamin B5 0.19mg 0.132mg 1%
Potassium 200mg 228mg 1%
Choline 6.2mg 1%
Net carbs 10.2g 8.29g N/A
Sugar 8.4g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +32.6%
Contains more ProteinProtein +1028.6%
Contains more FatsFats +4700%
Contains more CarbsCarbs +37.4%
Contains more OtherOther +305%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -98.3%
Contains more Mono. FatMonounsaturated fat +11119.4%
Contains more Poly. FatPolyunsaturated fat +8932.5%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.