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  6. Soy sauce vs. Hummus

Soy sauce vs. Hummus — In-Depth Nutrition Comparison

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Differences between Soy sauce and Hummus

  • Soy sauce has more Manganese, Vitamin B3, and Vitamin B2, while Hummus has more Copper, Fiber, Folate, Iron, Vitamin B1, and Zinc.
  • Soy sauce's daily need coverage for Sodium is 222% higher.
  • Hummus contains 4 times less Vitamin B3 than Soy sauce. Soy sauce contains 2.196mg of Vitamin B3, while Hummus contains 0.582mg.
  • The amount of Sodium in Hummus is lower.

The food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Hummus, commercial.

Infographic

Soy sauce 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.
Soy sauce
Soy sauce
3
:
7
Hummus
Hummus
Contains more Potassium +90.8%
Contains more Manganese +31.7%
Contains more Calcium +15.2%
Contains more Iron +68.3%
Contains less Sodium -93.1%
Contains more Zinc +110.3%
Contains more Copper +1125.6%
Contains more Selenium +420%
Equal in Magnesium - 71
Equal in Phosphorus - 176
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Potassium +90.8%
Contains more Manganese +31.7%
Contains more Calcium +15.2%
Contains more Iron +68.3%
Contains less Sodium -93.1%
Contains more Zinc +110.3%
Contains more Copper +1125.6%
Contains more Selenium +420%
Equal in Magnesium - 71
Equal in Phosphorus - 176

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.
Soy sauce
Soy sauce
5
:
4
Hummus
Hummus
Contains more Vitamin B2 +157.8%
Contains more Vitamin B3 +277.3%
Contains more Vitamin B5 +125%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +445.5%
Contains more Vitamin B6 +35.1%
Contains more Folate +492.9%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 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 B2 +157.8%
Contains more Vitamin B3 +277.3%
Contains more Vitamin B5 +125%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +445.5%
Contains more Vitamin B6 +35.1%
Contains more Folate +492.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
Hummus
Hummus
Contains more Other +838.9%
Contains more Fats +1584.2%
Contains more Carbs +189.9%
Equal in Protein - 7.9
Equal in Water - 66.59
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 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 Other +838.9%
Contains more Fats +1584.2%
Contains more Carbs +189.9%
Equal in Protein - 7.9
Equal in Water - 66.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Hummus
Hummus
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +4489.8%
Contains more Polyunsaturated fat +1273.8%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +4489.8%
Contains more Polyunsaturated fat +1273.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy sauce Hummus Opinion
Net carbs 4.13g 8.29g Hummus
Protein 8.14g 7.9g Soy sauce
Fats 0.57g 9.6g Hummus
Carbs 4.93g 14.29g Hummus
Calories 53kcal 166kcal Hummus
Sugar 0.4g Hummus
Fiber 0.8g 6g Hummus
Calcium 33mg 38mg Hummus
Iron 1.45mg 2.44mg Hummus
Magnesium 74mg 71mg Soy sauce
Phosphorus 166mg 176mg Hummus
Potassium 435mg 228mg Soy sauce
Sodium 5493mg 379mg Hummus
Zinc 0.87mg 1.83mg Hummus
Copper 0.043mg 0.527mg Hummus
Manganese 1.018mg 0.773mg Soy sauce
Selenium 0.5µg 2.6µg Hummus
Vitamin A 0IU 30IU Hummus
Vitamin B1 0.033mg 0.18mg Hummus
Vitamin B2 0.165mg 0.064mg Soy sauce
Vitamin B3 2.196mg 0.582mg Soy sauce
Vitamin B5 0.297mg 0.132mg Soy sauce
Vitamin B6 0.148mg 0.2mg Hummus
Folate 14µg 83µg Hummus
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg Soy sauce
Isoleucine 0.318mg Soy sauce
Leucine 0.537mg Soy sauce
Lysine 0.381mg Soy sauce
Methionine 0.097mg Soy sauce
Phenylalanine 0.353mg Soy sauce
Valine 0.332mg Soy sauce
Histidine 0.174mg Soy sauce
Saturated Fat 0.073g 1.437g Soy sauce
Monounsaturated Fat 0.088g 4.039g Hummus
Polyunsaturated fat 0.263g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce 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
12%
Soy sauce
16%
Hummus
Minerals Daily Need Coverage Score
112%
Soy sauce
64%
Hummus

Comparison summary

Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 1.364g)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 5114mg)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 9)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.