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  6. Flax seeds vs. Hummus

Flax seeds vs. Hummus — In-Depth Nutrition Comparison

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How are Flax seeds and Hummus different?

  • Flax seeds are higher than Hummus in Vitamin B1, Fiber, Copper, Magnesium, Manganese, Phosphorus, Selenium, Iron, Zinc, and Calcium.
  • Flax seeds covers your daily need of Vitamin B1 122% more than Hummus.
  • Flax seeds contain 10 times more Selenium than Hummus. Flax seeds contain 25.4µg of Selenium, while Hummus contains 2.6µg.

Seeds, flaxseed and Hummus, commercial types were used in this article.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +452.1%
Contains more CalciumCalcium +571.1%
Contains more PotassiumPotassium +256.6%
Contains more IronIron +134.8%
Contains more CopperCopper +131.5%
Contains more ZincZinc +137.2%
Contains more PhosphorusPhosphorus +264.8%
Contains less SodiumSodium -92.1%
Contains more ManganeseManganese +221.1%
Contains more SeleniumSelenium +876.9%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Hummus
Hummus
1
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +813.3%
Contains more Vitamin B2Vitamin B2 +151.6%
Contains more Vitamin B3Vitamin B3 +429.2%
Contains more Vitamin B5Vitamin B5 +646.2%
Contains more Vitamin B6Vitamin B6 +136.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +131.5%
Contains more FatsFats +339.2%
Contains more CarbsCarbs +102.1%
Contains more OtherOther +129%
Contains more WaterWater +856.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Hummus
Hummus
1
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 Mono. FatMonounsaturated Fat +86.4%
Contains more Poly. FatPolyunsaturated fat +695.2%
Contains less Sat. FatSaturated Fat -60.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Hummus Opinion
Calories 534kcal 166kcal Flax seeds
Protein 18.29g 7.9g Flax seeds
Fats 42.16g 9.6g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 8.29g Hummus
Carbs 28.88g 14.29g Flax seeds
Magnesium 392mg 71mg Flax seeds
Calcium 255mg 38mg Flax seeds
Potassium 813mg 228mg Flax seeds
Iron 5.73mg 2.44mg Flax seeds
Sugar 1.55g Hummus
Fiber 27.3g 6g Flax seeds
Copper 1.22mg 0.527mg Flax seeds
Zinc 4.34mg 1.83mg Flax seeds
Phosphorus 642mg 176mg Flax seeds
Sodium 30mg 379mg Flax seeds
Vitamin A 0IU 30IU Hummus
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 0.773mg Flax seeds
Selenium 25.4µg 2.6µg Flax seeds
Vitamin B1 1.644mg 0.18mg Flax seeds
Vitamin B2 0.161mg 0.064mg Flax seeds
Vitamin B3 3.08mg 0.582mg Flax seeds
Vitamin B5 0.985mg 0.132mg Flax seeds
Vitamin B6 0.473mg 0.2mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 83µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 1.437g Hummus
Monounsaturated Fat 7.527g 4.039g Flax seeds
Polyunsaturated fat 28.73g 3.613g Flax seeds
Tryptophan 0.297mg Flax seeds
Threonine 0.766mg Flax seeds
Isoleucine 0.896mg Flax seeds
Leucine 1.235mg Flax seeds
Lysine 0.862mg Flax seeds
Methionine 0.37mg Flax seeds
Phenylalanine 0.957mg Flax seeds
Valine 1.072mg Flax seeds
Histidine 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
15%
Hummus
Minerals Daily Need Coverage Score
191%
Flax seeds
64%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 2.226g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 6)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.5)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 349mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.