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Tahini vs. Hummus — In-Depth Nutrition Comparison

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The main differences between Tahini and Hummus

  • Tahini is richer than Hummus in Copper, Vitamin B1, Iron, Phosphorus, Selenium, Calcium, Vitamin B2, Vitamin B3, and Manganese.
  • Daily need coverage for Copper from Tahini is 120% higher.
  • Tahini contains 13 times more Selenium than Hummus. Tahini contains 34.4µg of Selenium, while Hummus contains 2.6µg.
  • Hummus contains less Saturated Fat.

Food types used in this article are Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Hummus, commercial.

Infographic

Tahini 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.
Tahini
10
:
0
Hummus
Contains more Calcium +1021.1%
Contains more Iron +266.8%
Contains more Magnesium +33.8%
Contains more Phosphorus +315.9%
Contains more Potassium +81.6%
Contains less Sodium -69.7%
Contains more Zinc +152.5%
Contains more Copper +205.5%
Contains more Manganese +88.4%
Contains more Selenium +1223.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 92% 51% 75% 20% 49% 50% 176% 101% 14%
Contains more Calcium +1021.1%
Contains more Iron +266.8%
Contains more Magnesium +33.8%
Contains more Phosphorus +315.9%
Contains more Potassium +81.6%
Contains less Sodium -69.7%
Contains more Zinc +152.5%
Contains more Copper +205.5%
Contains more Manganese +88.4%
Contains more Selenium +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.
Tahini
9
:
1
Hummus
Contains more Vitamin A +123.3%
Contains more Vitamin B1 +577.8%
Contains more Vitamin B2 +639.1%
Contains more Vitamin B3 +836.4%
Contains more Vitamin B5 +425%
Contains more Folate +18.1%
Contains more Vitamin B6 +34.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 5% 0% 0% 305% 109% 102% 42% 34% 74% 0% 14% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1.8% 0% 0% 0% 45% 15% 11% 7.9% 46% 62% 0% 0% 0%
Contains more Vitamin A +123.3%
Contains more Vitamin B1 +577.8%
Contains more Vitamin B2 +639.1%
Contains more Vitamin B3 +836.4%
Contains more Vitamin B5 +425%
Contains more Folate +18.1%
Contains more Vitamin B6 +34.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
4
:
1
Hummus
Contains more Protein +115.2%
Contains more Fats +460%
Contains more Carbs +48.3%
Contains more Other +208.6%
Contains more Water +2083.3%
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
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 Protein +115.2%
Contains more Fats +460%
Contains more Carbs +48.3%
Contains more Other +208.6%
Contains more Water +2083.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
2
:
1
Hummus
Contains more Monounsaturated Fat +402.6%
Contains more Polyunsaturated fat +552.2%
Contains less Saturated Fat -80.9%
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains more Monounsaturated Fat +402.6%
Contains more Polyunsaturated fat +552.2%
Contains less Saturated Fat -80.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tahini Hummus Opinion
Net carbs 11.89g 8.29g Tahini
Protein 17g 7.9g Tahini
Fats 53.76g 9.6g Tahini
Carbs 21.19g 14.29g Tahini
Calories 595kcal 166kcal Tahini
Sugar 0.49g Hummus
Fiber 9.3g 6g Tahini
Calcium 426mg 38mg Tahini
Iron 8.95mg 2.44mg Tahini
Magnesium 95mg 71mg Tahini
Phosphorus 732mg 176mg Tahini
Potassium 414mg 228mg Tahini
Sodium 115mg 379mg Tahini
Zinc 4.62mg 1.83mg Tahini
Copper 1.61mg 0.527mg Tahini
Manganese 1.456mg 0.773mg Tahini
Selenium 34.4µg 2.6µg Tahini
Vitamin A 67IU 30IU Tahini
Vitamin A RAE 3µg Tahini
Vitamin E 0.25mg Tahini
Vitamin B1 1.22mg 0.18mg Tahini
Vitamin B2 0.473mg 0.064mg Tahini
Vitamin B3 5.45mg 0.582mg Tahini
Vitamin B5 0.693mg 0.132mg Tahini
Vitamin B6 0.149mg 0.2mg Hummus
Folate 98µg 83µg Tahini
Choline 25.8mg Tahini
Tryptophan 0.372mg Tahini
Threonine 0.706mg Tahini
Isoleucine 0.731mg Tahini
Leucine 1.302mg Tahini
Lysine 0.545mg Tahini
Methionine 0.561mg Tahini
Phenylalanine 0.901mg Tahini
Valine 0.95mg Tahini
Histidine 0.5mg Tahini
Saturated Fat 7.529g 1.437g Hummus
Monounsaturated Fat 20.302g 4.039g Tahini
Polyunsaturated fat 23.564g 3.613g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
53%
Tahini
15%
Hummus
Minerals Daily Need Coverage Score
194%
Tahini
64%
Hummus

Comparison summary

Which food contains less Sodium?
Tahini
Tahini contains less Sodium (difference - 264mg)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 6)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $1.5)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 6.092g)
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. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/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.