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  6. Vegetable vs. Hummus

Vegetable vs. Hummus — In-Depth Nutrition Comparison

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Important differences between Vegetable and Hummus

  • Vegetable has less Copper, Iron, Phosphorus, Manganese, Folate, Zinc, Magnesium, Vitamin B6, and Vitamin B1.
  • Hummus's daily need coverage for Copper is 49% more.
  • Vegetable is lower in Sodium.

The food varieties used in the comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Hummus, commercial.

Infographic

Vegetable 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.
Vegetable
Vegetable
1
:
9
Hummus
Hummus
Contains less Sodium -90.8%
Contains more Calcium +52%
Contains more Iron +197.6%
Contains more Magnesium +222.7%
Contains more Phosphorus +245.1%
Contains more Potassium +34.9%
Contains more Zinc +273.5%
Contains more Copper +534.9%
Contains more Manganese +104%
Contains more Selenium +766.7%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains less Sodium -90.8%
Contains more Calcium +52%
Contains more Iron +197.6%
Contains more Magnesium +222.7%
Contains more Phosphorus +245.1%
Contains more Potassium +34.9%
Contains more Zinc +273.5%
Contains more Copper +534.9%
Contains more Manganese +104%
Contains more Selenium +766.7%

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.
Vegetable
Vegetable
7
:
3
Hummus
Hummus
Contains more Vitamin A +14156.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B5 +14.4%
Contains more Vitamin B1 +153.5%
Contains more Vitamin B6 +170.3%
Contains more Folate +336.8%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 A +14156.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B5 +14.4%
Contains more Vitamin B1 +153.5%
Contains more Vitamin B6 +170.3%
Contains more Folate +336.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
1
:
4
Hummus
Hummus
Contains more Water +25%
Contains more Protein +176.2%
Contains more Fats +6300%
Contains more Other +141.8%
Equal in Carbs - 14.29
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 Water +25%
Contains more Protein +176.2%
Contains more Fats +6300%
Contains more Other +141.8%
Equal in Carbs - 14.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Hummus
Hummus
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +40290%
Contains more Polyunsaturated fat +4918.1%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +40290%
Contains more Polyunsaturated fat +4918.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Hummus Opinion
Net carbs 8.69g 8.29g Vegetable
Protein 2.86g 7.9g Hummus
Fats 0.15g 9.6g Hummus
Carbs 13.09g 14.29g Hummus
Calories 65kcal 166kcal Hummus
Sugar 3.12g Hummus
Fiber 4.4g 6g Hummus
Calcium 25mg 38mg Hummus
Iron 0.82mg 2.44mg Hummus
Magnesium 22mg 71mg Hummus
Phosphorus 51mg 176mg Hummus
Potassium 169mg 228mg Hummus
Sodium 35mg 379mg Vegetable
Zinc 0.49mg 1.83mg Hummus
Copper 0.083mg 0.527mg Hummus
Manganese 0.379mg 0.773mg Hummus
Selenium 0.3µg 2.6µg Hummus
Vitamin A 4277IU 30IU Vegetable
Vitamin A RAE 214µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin C 3.2mg 0mg Vegetable
Vitamin B1 0.071mg 0.18mg Hummus
Vitamin B2 0.12mg 0.064mg Vegetable
Vitamin B3 0.851mg 0.582mg Vegetable
Vitamin B5 0.151mg 0.132mg Vegetable
Vitamin B6 0.074mg 0.2mg Hummus
Folate 19µg 83µg Hummus
Vitamin K 23.5µg Vegetable
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 0.031g 1.437g Vegetable
Monounsaturated Fat 0.01g 4.039g Hummus
Polyunsaturated fat 0.072g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
36%
Vegetable
16%
Hummus
Minerals Daily Need Coverage Score
19%
Vegetable
64%
Hummus

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 344mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 1.406g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.