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Pico de gallo vs. Hummus — In-Depth Nutrition Comparison

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A recap on differences between pico de gallo and hummus

  • Pico de gallo is higher in vitamin A, yet hummus is higher in iron.
  • Hummus covers your daily iron needs 31% more than pico de gallo.
  • Pico de gallo contains 10 times more vitamin A than hummus. While pico de gallo contains 313IU of vitamin A, hummus contains only 30IU.

Food varieties used in this article are PACE, Pico De Gallo and Hummus, commercial.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Hummus
10
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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -19.2%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Hummus
6
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 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Hummus
3
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 +32.2%
Contains more OtherOther +61.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +52.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Hummus DV% diff.
Copper 0.527mg 59%
Manganese 0.773mg 34%
Iron 0mg 2.44mg 31%
Phosphorus 176mg 25%
Polyunsaturated fat 3.613g 24%
Fiber 6g 24%
Folate 83µg 21%
Zinc 1.83mg 17%
Magnesium 71mg 17%
Protein 0g 7.9g 16%
Vitamin B1 0.18mg 15%
Fats 0g 9.6g 15%
Vitamin B6 0.2mg 15%
Monounsaturated fat 4.039g 10%
Potassium 228mg 7%
Saturated fat 0g 1.437g 7%
Calories 31kcal 166kcal 7%
Vitamin B2 0.064mg 5%
Selenium 2.6µg 5%
Calcium 0mg 38mg 4%
Vitamin C 3.8mg 0mg 4%
Vitamin B3 0.582mg 4%
Sodium 469mg 379mg 4%
Vitamin B5 0.132mg 3%
Carbs 9.38g 14.29g 2%
Net carbs 9.38g 8.29g N/A
Sugar 6.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo 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
1%
Pico de gallo
14%
Hummus
Minerals Daily Need Coverage Score
6%
Pico de gallo
64%
Hummus

Comparison summary

Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 1.437g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 6)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $1.5)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 90mg)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
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. 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.