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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
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

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

All nutrients comparison - raw data values

Nutrient Flax Hummus Opinion
Net carbs 1.58g 8.29g Hummus
Protein 18.29g 7.9g Flax
Fats 42.16g 9.6g Flax
Carbs 28.88g 14.29g Flax
Calories 534kcal 166kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Hummus
Fiber 27.3g 6g Flax
Calcium 255mg 38mg Flax
Iron 5.73mg 2.44mg Flax
Magnesium 392mg 71mg Flax
Phosphorus 642mg 176mg Flax
Potassium 813mg 228mg Flax
Sodium 30mg 379mg Flax
Zinc 4.34mg 1.83mg Flax
Copper 1.22mg 0.527mg Flax
Vitamin A 0IU 30IU Hummus
Vitamin E 0.31mg mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.18mg Flax
Vitamin B2 0.161mg 0.064mg Flax
Vitamin B3 3.08mg 0.582mg Flax
Vitamin B5 0.985mg 0.132mg Flax
Vitamin B6 0.473mg 0.2mg Flax
Folate 87µg 83µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg mg Flax
Threonine 0.766mg mg Flax
Isoleucine 0.896mg mg Flax
Leucine 1.235mg mg Flax
Lysine 0.862mg mg Flax
Methionine 0.37mg mg Flax
Phenylalanine 0.957mg mg Flax
Valine 1.072mg mg Flax
Histidine 0.472mg mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 1.437g Hummus
Monounsaturated Fat 7.527g 4.039g Flax
Polyunsaturated fat 28.73g 3.613g Flax

Which food is preferable for your diet?

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

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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

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)

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.