Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sesame vs. Hummus — In-Depth Nutrition Comparison

Compare

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
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
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 +394.4%
Contains more CalciumCalcium +2465.8%
Contains more PotassiumPotassium +105.3%
Contains more IronIron +496.3%
Contains more CopperCopper +674.6%
Contains more ZincZinc +323.5%
Contains more PhosphorusPhosphorus +257.4%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +218.2%
Contains more SeleniumSelenium +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
7
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% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
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% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +339.4%
Contains more Vitamin B2Vitamin B2 +285.9%
Contains more Vitamin B3Vitamin B3 +675.8%
Contains more Vitamin B6Vitamin B6 +295%
Contains more FolateFolate +16.9%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +164%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
4
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
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 +124.4%
Contains more FatsFats +417.4%
Contains more CarbsCarbs +64.1%
Contains more OtherOther +175.3%
Contains more WaterWater +1319.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
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 +364.4%
Contains more Poly. FatPolyunsaturated fat +502.6%
Contains less Sat. FatSaturated 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 DV% diff.
Copper 4.082mg 0.527mg 395%
Iron 14.55mg 2.44mg 151%
Polyunsaturated fat 21.773g 3.613g 121%
Calcium 975mg 38mg 94%
Manganese 2.46mg 0.773mg 73%
Magnesium 351mg 71mg 67%
Phosphorus 629mg 176mg 65%
Fats 49.67g 9.6g 62%
Selenium 34.4µg 2.6µg 58%
Zinc 7.75mg 1.83mg 54%
Vitamin B1 0.791mg 0.18mg 51%
Vitamin B6 0.79mg 0.2mg 45%
Monounsaturated fat 18.759g 4.039g 37%
Saturated fat 6.957g 1.437g 25%
Vitamin B3 4.515mg 0.582mg 25%
Fiber 11.8g 6g 23%
Protein 17.73g 7.9g 20%
Calories 573kcal 166kcal 20%
Sodium 11mg 379mg 16%
Vitamin B2 0.247mg 0.064mg 14%
Potassium 468mg 228mg 7%
Choline 25.6mg 5%
Folate 97µg 83µg 4%
Carbs 23.45g 14.29g 3%
Vitamin E 0.25mg 2%
Vitamin B5 0.05mg 0.132mg 2%
Net carbs 11.65g 8.29g N/A
Sugar 0.3g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
47%
Sesame
14%
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.