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  6. Sesame vs. Hummus

Sesame vs. Hummus — In-Depth Nutrition Comparison

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Differences between Sesame and Hummus

  • Hummus contains less Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Selenium, Zinc, Vitamin B1, and Vitamin B6 than Sesame.
  • Sesame's daily need coverage for Copper is 395% higher.
  • Hummus contains 26 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Hummus contains 38mg.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Hummus, commercial.

Infographic

Sesame 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.
Sesame
Sesame
10
:
0
Hummus
Hummus
Contains more Calcium +2465.8%
Contains more Iron +496.3%
Contains more Magnesium +394.4%
Contains more Phosphorus +257.4%
Contains more Potassium +105.3%
Contains less Sodium -97.1%
Contains more Zinc +323.5%
Contains more Copper +674.6%
Contains more Manganese +218.2%
Contains more Selenium +1223.1%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Calcium +2465.8%
Contains more Iron +496.3%
Contains more Magnesium +394.4%
Contains more Phosphorus +257.4%
Contains more Potassium +105.3%
Contains less Sodium -97.1%
Contains more Zinc +323.5%
Contains more Copper +674.6%
Contains more Manganese +218.2%
Contains more Selenium +1223.1%

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.
Sesame
Sesame
7
:
2
Hummus
Hummus
Contains more Vitamin B1 +339.4%
Contains more Vitamin B2 +285.9%
Contains more Vitamin B3 +675.8%
Contains more Vitamin B6 +295%
Contains more Folate +16.9%
Contains more Vitamin A +233.3%
Contains more Vitamin B5 +164%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Hummus
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 B1 +339.4%
Contains more Vitamin B2 +285.9%
Contains more Vitamin B3 +675.8%
Contains more Vitamin B6 +295%
Contains more Folate +16.9%
Contains more Vitamin A +233.3%
Contains more Vitamin B5 +164%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Hummus
Hummus
Contains more Protein +124.4%
Contains more Fats +417.4%
Contains more Carbs +64.1%
Contains more Other +175.3%
Contains more Water +1319.8%
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Hummus
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 Protein +124.4%
Contains more Fats +417.4%
Contains more Carbs +64.1%
Contains more Other +175.3%
Contains more Water +1319.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Hummus
Hummus
Contains more Monounsaturated Fat +364.4%
Contains more Polyunsaturated fat +502.6%
Contains less Saturated Fat -79.3%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains more Monounsaturated Fat +364.4%
Contains more Polyunsaturated fat +502.6%
Contains less Saturated Fat -79.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Hummus Opinion
Net carbs 11.65g 8.29g Sesame
Protein 17.73g 7.9g Sesame
Fats 49.67g 9.6g Sesame
Carbs 23.45g 14.29g Sesame
Calories 573kcal 166kcal Sesame
Sugar 0.3g Hummus
Fiber 11.8g 6g Sesame
Calcium 975mg 38mg Sesame
Iron 14.55mg 2.44mg Sesame
Magnesium 351mg 71mg Sesame
Phosphorus 629mg 176mg Sesame
Potassium 468mg 228mg Sesame
Sodium 11mg 379mg Sesame
Zinc 7.75mg 1.83mg Sesame
Copper 4.082mg 0.527mg Sesame
Manganese 2.46mg 0.773mg Sesame
Selenium 34.4µg 2.6µg Sesame
Vitamin A 9IU 30IU Hummus
Vitamin E 0.25mg Sesame
Vitamin B1 0.791mg 0.18mg Sesame
Vitamin B2 0.247mg 0.064mg Sesame
Vitamin B3 4.515mg 0.582mg Sesame
Vitamin B5 0.05mg 0.132mg Hummus
Vitamin B6 0.79mg 0.2mg Sesame
Folate 97µg 83µg Sesame
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame
Saturated Fat 6.957g 1.437g Hummus
Monounsaturated Fat 18.759g 4.039g Sesame
Polyunsaturated fat 21.773g 3.613g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Sesame
16%
Hummus
Minerals Daily Need Coverage Score
348%
Sesame
64%
Hummus

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 368mg)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 5.52g)
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 - $2.5)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.