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Peanut vs. Hummus — In-Depth Nutrition Comparison

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A recap on differences between peanuts and hummus

  • Peanuts are higher than hummus in vitamin B3, copper, manganese, folate, vitamin B1, vitamin B5, phosphorus, iron, and magnesium.
  • Peanuts cover your daily vitamin B3 needs 72% more than hummus.
  • Peanuts contain 13 times more vitamin B5 than hummus. While peanuts contain 1.767mg of vitamin B5, hummus contains only 0.132mg.
  • The amount of saturated fat in hummus is lower.

Food varieties used in this article are Peanuts, all types, raw and Hummus, commercial.

Infographic

Peanut 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.
Peanut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
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 +136.6%
Contains more CalciumCalcium +142.1%
Contains more PotassiumPotassium +209.2%
Contains more IronIron +87.7%
Contains more CopperCopper +117.1%
Contains more ZincZinc +78.7%
Contains more PhosphorusPhosphorus +113.6%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +150.2%
Contains more SeleniumSelenium +176.9%

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.
Peanut
8
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +255.6%
Contains more Vitamin B2Vitamin B2 +110.9%
Contains more Vitamin B3Vitamin B3 +1973.2%
Contains more Vitamin B5Vitamin B5 +1238.6%
Contains more Vitamin B6Vitamin B6 +74%
Contains more FolateFolate +189.2%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
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 +226.6%
Contains more FatsFats +412.9%
Contains more CarbsCarbs +12.9%
Contains more OtherOther +43.8%
Contains more WaterWater +924.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
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 +504.8%
Contains more Poly. FatPolyunsaturated fat +330.6%
Contains less Sat. FatSaturated fat -77.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut Hummus DV% diff.
Polyunsaturated fat 15.558g 3.613g 80%
Vitamin B3 12.066mg 0.582mg 72%
Copper 1.144mg 0.527mg 69%
Fats 49.24g 9.6g 61%
Vitamin E 8.33mg 56%
Monounsaturated fat 24.426g 4.039g 51%
Manganese 1.934mg 0.773mg 50%
Folate 240µg 83µg 39%
Vitamin B1 0.64mg 0.18mg 38%
Protein 25.8g 7.9g 36%
Vitamin B5 1.767mg 0.132mg 33%
Phosphorus 376mg 176mg 29%
Iron 4.58mg 2.44mg 27%
Magnesium 168mg 71mg 23%
Saturated fat 6.279g 1.437g 22%
Calories 567kcal 166kcal 20%
Sodium 18mg 379mg 16%
Potassium 705mg 228mg 14%
Zinc 3.27mg 1.83mg 13%
Vitamin B6 0.348mg 0.2mg 11%
Fiber 8.5g 6g 10%
Choline 52.5mg 10%
Selenium 7.2µg 2.6µg 8%
Calcium 92mg 38mg 5%
Vitamin B2 0.135mg 0.064mg 5%
Carbs 16.13g 14.29g 1%
Net carbs 7.63g 8.29g N/A
Sugar 4.72g N/A
Tryptophan 0.25mg 0%
Threonine 0.883mg 0%
Isoleucine 0.907mg 0%
Leucine 1.672mg 0%
Lysine 0.926mg 0%
Methionine 0.317mg 0%
Phenylalanine 1.377mg 0%
Valine 1.082mg 0%
Histidine 0.652mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut 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
75%
Peanut
14%
Hummus
Minerals Daily Need Coverage Score
131%
Peanut
64%
Hummus

Comparison summary

Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 361mg)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 4.842g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 7)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.