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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
8
:
0
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
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%

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
Sesame
7
:
2
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%
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%
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%

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.
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
Starch g g
Fructose g g
Sugar 0.3g g 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
Vitamin A 9IU 30IU Hummus
Vitamin E 0.25mg mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sesame
Tryptophan 0.388mg mg Sesame
Threonine 0.736mg mg Sesame
Isoleucine 0.763mg mg Sesame
Leucine 1.358mg mg Sesame
Lysine 0.569mg mg Sesame
Methionine 0.586mg mg Sesame
Phenylalanine 0.94mg mg Sesame
Valine 0.99mg mg Sesame
Histidine 0.522mg mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
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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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
50
Sesame
16
Hummus
Mineral Summary Score
372
Sesame
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
106%
Sesame
47%
Hummus
Carbohydrates
23%
Sesame
14%
Hummus
Fats
229%
Sesame
44%
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

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. 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.