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Quinoa vs. Hummus — In-Depth Nutrition Comparison

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A recap on differences between quinoa and hummus

  • Hummus is higher than quinoa in copper, fiber, iron, folate, zinc, manganese, vitamin B1, and vitamin B6.
  • Hummus covers your daily copper needs 37% more than quinoa.
  • The amount of saturated fat in quinoa is lower.
  • The glycemic index of hummus is lower.

Food varieties used in this article are Quinoa, cooked and Hummus, commercial.

Infographic

Quinoa 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.
Quinoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Hummus
8
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 -98.2%
Contains more MagnesiumMagnesium +10.9%
Contains more CalciumCalcium +123.5%
Contains more PotassiumPotassium +32.6%
Contains more IronIron +63.8%
Contains more CopperCopper +174.5%
Contains more ZincZinc +67.9%
Contains more PhosphorusPhosphorus +15.8%
Contains more ManganeseManganese +22.5%
~equal in Selenium ~2.6µg

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.
Quinoa
3
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +71.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +68.2%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B6Vitamin B6 +62.6%
Contains more FolateFolate +97.6%
~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
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 CarbsCarbs +49.1%
Contains more ProteinProtein +79.5%
Contains more FatsFats +400%
Contains more OtherOther +110.4%
~equal in Water ~66.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -83.9%
Contains more Mono. FatMonounsaturated fat +665%
Contains more Poly. FatPolyunsaturated fat +235.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa 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 Quinoa Hummus DV% diff.
Copper 0.192mg 0.527mg 37%
Polyunsaturated fat 1.078g 3.613g 17%
Sodium 7mg 379mg 16%
Fiber 2.8g 6g 13%
Fats 1.92g 9.6g 12%
Iron 1.49mg 2.44mg 12%
Folate 42µg 83µg 10%
Monounsaturated fat 0.528g 4.039g 9%
Starch 17.63g 7%
Zinc 1.09mg 1.83mg 7%
Protein 4.4g 7.9g 7%
Manganese 0.631mg 0.773mg 6%
Vitamin B6 0.123mg 0.2mg 6%
Vitamin B1 0.107mg 0.18mg 6%
Saturated fat 0.231g 1.437g 5%
Vitamin B2 0.11mg 0.064mg 4%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Phosphorus 152mg 176mg 3%
Vitamin B5 0.132mg 3%
Calories 120kcal 166kcal 2%
Potassium 172mg 228mg 2%
Calcium 17mg 38mg 2%
Magnesium 64mg 71mg 2%
Carbs 21.3g 14.29g 2%
Vitamin B3 0.412mg 0.582mg 1%
Net carbs 18.5g 8.29g N/A
Sugar 0.87g N/A
Selenium 2.8µg 2.6µg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
14%
Hummus
Minerals Daily Need Coverage Score
38%
Quinoa
64%
Hummus

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 372mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 1.206g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1.5)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 47)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.