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.
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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.
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
38%
64%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 372mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 1.206g)
Which food is cheaper?
Quinoa is cheaper (difference - $1.5)
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.