Quinoa vs. Hummus — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -83.9% |
| Contains more Mono. FatMonounsaturated fat | +665% |
| Contains more Poly. FatPolyunsaturated fat | +235.2% |
