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Flax vs Hummus - In-Depth Nutrition Comparison

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How are Flax and Hummus different?

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

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

Infographic

Flax vs Hummus infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
8
:
0
Hummus
Contains more Iron +134.8%
Contains more Calcium +571.1%
Contains more Potassium +256.6%
Contains more Magnesium +452.1%
Contains more Copper +131.5%
Contains more Zinc +137.2%
Contains more Phosphorus +264.8%
Contains less Sodium -92.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Contains more Iron +134.8%
Contains more Calcium +571.1%
Contains more Potassium +256.6%
Contains more Magnesium +452.1%
Contains more Copper +131.5%
Contains more Zinc +137.2%
Contains more Phosphorus +264.8%
Contains less Sodium -92.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
9
:
1
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin B1 +813.3%
Contains more Vitamin B2 +151.6%
Contains more Vitamin B3 +429.2%
Contains more Vitamin B5 +646.2%
Contains more Vitamin B6 +136.5%
Contains more Vitamin A +∞%
Equal in Folate - 83
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +813.3%
Contains more Vitamin B2 +151.6%
Contains more Vitamin B3 +429.2%
Contains more Vitamin B5 +646.2%
Contains more Vitamin B6 +136.5%
Contains more Vitamin A +∞%
Equal in Folate - 83

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
16
Hummus
Mineral Summary Score
181
Flax
66
Hummus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
47%
Hummus
Carbohydrates
29%
Flax
14%
Hummus
Fats
195%
Flax
44%
Hummus

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
Flax contains less Sodium (difference - 349mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Flax Hummus Opinion
Calories 534 166 Flax
Protein 18.29 7.9 Flax
Fats 42.16 9.6 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 14.29 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 2.44 Flax
Calcium 255 38 Flax
Potassium 813 228 Flax
Magnesium 392 71 Flax
Sugar 1.55 Hummus
Fiber 27.3 6 Flax
Copper 1.22 0.527 Flax
Zinc 4.34 1.83 Flax
Starch
Phosphorus 642 176 Flax
Sodium 30 379 Flax
Vitamin A 0 30 Hummus
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.18 Flax
Vitamin B2 0.161 0.064 Flax
Vitamin B3 3.08 0.582 Flax
Vitamin B5 0.985 0.132 Flax
Vitamin B6 0.473 0.2 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 87 83 Flax
Trans Fat
Saturated Fat 3.663 1.437 Hummus
Monounsaturated Fat 7.527 4.039 Flax
Polyunsaturated fat 28.73 3.613 Flax
Tryptophan 0.297 Flax
Threonine 0.766 Flax
Isoleucine 0.896 Flax
Leucine 1.235 Flax
Lysine 0.862 Flax
Methionine 0.37 Flax
Phenylalanine 0.957 Flax
Valine 1.072 Flax
Histidine 0.472 Flax
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - 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.