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  6. Sweet potato vs. Hummus

Sweet potato vs. Hummus — In-Depth Nutrition Comparison

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A recap on differences between sweet potato and hummus

  • Sweet potato is higher in vitamin A and vitamin B5, yet hummus is higher in copper, iron, manganese, phosphorus, folate, zinc, and fiber.
  • Sweet potato covers your daily vitamin A needs 283% more than hummus.
  • Sweet potato contains 6 times more vitamin B5 than hummus. While sweet potato contains 0.8mg of vitamin B5, hummus contains only 0.132mg.
  • The amount of sodium in sweet potato is lower.
  • The glycemic index of hummus is lower.

Food varieties used in this article are Sweet potato, raw, unprepared and Hummus, commercial.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Hummus
Hummus
8
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 PotassiumPotassium +47.8%
Contains less SodiumSodium -85.5%
Contains more MagnesiumMagnesium +184%
Contains more CalciumCalcium +26.7%
Contains more IronIron +300%
Contains more CopperCopper +249%
Contains more ZincZinc +510%
Contains more PhosphorusPhosphorus +274.5%
Contains more ManganeseManganese +199.6%
Contains more SeleniumSelenium +333.3%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 B5Vitamin B5 +506.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more FolateFolate +654.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.064mg
~equal in Vitamin B3 ~0.582mg
~equal in Vitamin B6 ~0.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Hummus DV% diff.
Vitamin A 709µg 79%
Copper 0.151mg 0.527mg 42%
Polyunsaturated fat 0.014g 3.613g 24%
Iron 0.61mg 2.44mg 23%
Manganese 0.258mg 0.773mg 22%
Phosphorus 47mg 176mg 18%
Folate 11µg 83µg 18%
Fats 0.05g 9.6g 15%
Zinc 0.3mg 1.83mg 14%
Sodium 55mg 379mg 14%
Vitamin B5 0.8mg 0.132mg 13%
Protein 1.57g 7.9g 13%
Fiber 3g 6g 12%
Magnesium 25mg 71mg 11%
Monounsaturated fat 0.001g 4.039g 10%
Vitamin B1 0.078mg 0.18mg 9%
Saturated fat 0.018g 1.437g 6%
Starch 12.65g 5%
Selenium 0.6µg 2.6µg 4%
Calories 86kcal 166kcal 4%
Vitamin C 2.4mg 0mg 3%
Potassium 337mg 228mg 3%
Vitamin K 1.8µg 2%
Carbs 20.12g 14.29g 2%
Choline 12.3mg 2%
Vitamin E 0.26mg 2%
Vitamin B6 0.209mg 0.2mg 1%
Calcium 30mg 38mg 1%
Fructose 0.7g 1%
Net carbs 17.12g 8.29g N/A
Sugar 4.18g N/A
Vitamin B2 0.061mg 0.064mg 0%
Vitamin B3 0.557mg 0.582mg 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 CarbsCarbs +40.8%
Contains more WaterWater +16.1%
Contains more ProteinProtein +403.2%
Contains more FatsFats +19100%
Contains more OtherOther +65.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -98.7%
Contains more Mono. FatMonounsaturated fat +403800%
Contains more Poly. FatPolyunsaturated fat +25707.1%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.