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  6. Spinach raw vs. Hummus

Spinach raw vs. Hummus — In-Depth Nutrition Comparison

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A recap on differences between spinach raw and hummus

  • Spinach raw is higher in vitamin A, vitamin C, folate, potassium, and vitamin B2, yet hummus is higher in copper, phosphorus, fiber, and zinc.
  • Spinach raw covers your daily vitamin A needs 187% more than hummus.
  • The amount of sodium in spinach raw is lower.
  • The glycemic index of hummus is lower.

Food varieties used in this article are Spinach, raw and Hummus, commercial.

Infographic

Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Hummus
Hummus
4
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 +11.3%
Contains more CalciumCalcium +160.5%
Contains more PotassiumPotassium +144.7%
Contains less SodiumSodium -79.2%
Contains more ManganeseManganese +16%
Contains more CopperCopper +305.4%
Contains more ZincZinc +245.3%
Contains more PhosphorusPhosphorus +259.2%
Contains more SeleniumSelenium +160%
~equal in Iron ~2.44mg

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.
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Hummus
Hummus
2
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +195.3%
Contains more Vitamin B3Vitamin B3 +24.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B5Vitamin B5 +103.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Hummus DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 52%
Copper 0.13mg 0.527mg 44%
Vitamin C 28.1mg 0mg 31%
Folate 194µg 83µg 28%
Polyunsaturated fat 0.165g 3.613g 23%
Phosphorus 49mg 176mg 18%
Fiber 2.2g 6g 15%
Fats 0.39g 9.6g 14%
Vitamin E 2.03mg 14%
Sodium 79mg 379mg 13%
Zinc 0.53mg 1.83mg 12%
Potassium 558mg 228mg 10%
Protein 2.86g 7.9g 10%
Vitamin B2 0.189mg 0.064mg 10%
Monounsaturated fat 0.01g 4.039g 10%
Vitamin B1 0.078mg 0.18mg 9%
Calories 23kcal 166kcal 7%
Saturated fat 0.063g 1.437g 6%
Calcium 99mg 38mg 6%
Manganese 0.897mg 0.773mg 5%
Choline 19.3mg 4%
Carbs 3.63g 14.29g 4%
Selenium 1µg 2.6µg 3%
Iron 2.71mg 2.44mg 3%
Magnesium 79mg 71mg 2%
Vitamin B5 0.065mg 0.132mg 1%
Vitamin B3 0.724mg 0.582mg 1%
Net carbs 1.43g 8.29g N/A
Sugar 0.42g N/A
Vitamin B6 0.195mg 0.2mg 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Hummus
Hummus
3
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 WaterWater +37.3%
Contains more ProteinProtein +176.2%
Contains more FatsFats +2361.5%
Contains more CarbsCarbs +293.7%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Hummus
Hummus
2
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 less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +40290%
Contains more Poly. FatPolyunsaturated fat +2089.7%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.