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  6. Chia seeds vs. Hummus

Chia seeds vs. Hummus — In-Depth Nutrition Comparison

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The main differences between Chia seeds and Hummus

  • Chia seeds is richer than Hummus in Fiber, Phosphorus, Selenium, Manganese, Iron, Magnesium, Calcium, Vitamin B3, Copper, and Vitamin B1.
  • Daily need coverage for Fiber from Chia seeds is 114% higher.
  • Chia seeds contains 21 times more Selenium than Hummus. Chia seeds contains 55.2µg of Selenium, while Hummus contains 2.6µg.

Food types used in this article are Seeds, chia seeds, dried and Hummus, commercial.

Infographic

Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Hummus
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 +371.8%
Contains more CalciumCalcium +1560.5%
Contains more PotassiumPotassium +78.5%
Contains more IronIron +216.4%
Contains more CopperCopper +75.3%
Contains more ZincZinc +150.3%
Contains more PhosphorusPhosphorus +388.6%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +252.3%
Contains more SeleniumSelenium +2023.1%

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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Hummus
Hummus
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% 1.8% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +80%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +244.4%
Contains more Vitamin B2Vitamin B2 +165.6%
Contains more Vitamin B3Vitamin B3 +1417.2%
Contains more FolateFolate +69.4%
~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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Hummus
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 +109.4%
Contains more FatsFats +220.2%
Contains more CarbsCarbs +194.8%
Contains more OtherOther +196.3%
Contains more WaterWater +1048.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Hummus
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 more Poly. FatPolyunsaturated fat +555%
Contains less Sat. FatSaturated Fat -56.8%
Contains more Mono. FatMonounsaturated Fat +74.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Hummus Opinion
Calories 486kcal 166kcal Chia seeds
Protein 16.54g 7.9g Chia seeds
Fats 30.74g 9.6g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 8.29g Hummus
Carbs 42.12g 14.29g Chia seeds
Magnesium 335mg 71mg Chia seeds
Calcium 631mg 38mg Chia seeds
Potassium 407mg 228mg Chia seeds
Iron 7.72mg 2.44mg Chia seeds
Fiber 34.4g 6g Chia seeds
Copper 0.924mg 0.527mg Chia seeds
Zinc 4.58mg 1.83mg Chia seeds
Phosphorus 860mg 176mg Chia seeds
Sodium 16mg 379mg Chia seeds
Vitamin A 54IU 30IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.773mg Chia seeds
Selenium 55.2µg 2.6µg Chia seeds
Vitamin B1 0.62mg 0.18mg Chia seeds
Vitamin B2 0.17mg 0.064mg Chia seeds
Vitamin B3 8.83mg 0.582mg Chia seeds
Vitamin B5 0.132mg Hummus
Vitamin B6 0.2mg Hummus
Folate 49µg 83µg Hummus
Trans Fat 0.14g Hummus
Saturated Fat 3.33g 1.437g Hummus
Monounsaturated Fat 2.309g 4.039g Hummus
Polyunsaturated fat 23.665g 3.613g Chia seeds
Tryptophan 0.436mg Chia seeds
Threonine 0.709mg Chia seeds
Isoleucine 0.801mg Chia seeds
Leucine 1.371mg Chia seeds
Lysine 0.97mg Chia seeds
Methionine 0.588mg Chia seeds
Phenylalanine 1.016mg Chia seeds
Valine 0.95mg Chia seeds
Histidine 0.531mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds 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
32%
Chia seeds
15%
Hummus
Minerals Daily Need Coverage Score
221%
Chia seeds
64%
Hummus

Comparison summary

Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 1.893g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 9)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 363mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.