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  6. Yogurt vs. Hummus

Yogurt vs. Hummus — In-Depth Nutrition Comparison

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The main differences between Yogurt and Hummus

  • Yogurt is richer in Vitamin B12, and Vitamin B2, yet Hummus is richer in Copper, Manganese, Iron, Fiber, Folate, Magnesium, and Vitamin B1.
  • Daily need coverage for Copper from Hummus is 57% higher.
  • Yogurt contains less Sodium.

Food types used in this article are Yogurt, Greek, plain, nonfat and Hummus, commercial.

Infographic

Yogurt 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.
Yogurt
Yogurt
3
:
7
Hummus
Hummus
Contains more Calcium +189.5%
Contains less Sodium -90.5%
Contains more Selenium +273.1%
Contains more Iron +3385.7%
Contains more Magnesium +545.5%
Contains more Phosphorus +30.4%
Contains more Potassium +61.7%
Contains more Zinc +251.9%
Contains more Copper +3000%
Contains more Manganese +8488.9%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Calcium +189.5%
Contains less Sodium -90.5%
Contains more Selenium +273.1%
Contains more Iron +3385.7%
Contains more Magnesium +545.5%
Contains more Phosphorus +30.4%
Contains more Potassium +61.7%
Contains more Zinc +251.9%
Contains more Copper +3000%
Contains more Manganese +8488.9%

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.
Yogurt
Yogurt
5
:
5
Hummus
Hummus
Contains more Vitamin B2 +334.4%
Contains more Vitamin B5 +150.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +650%
Contains more Vitamin B1 +682.6%
Contains more Vitamin B3 +179.8%
Contains more Vitamin B6 +217.5%
Contains more Folate +1085.7%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 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 +334.4%
Contains more Vitamin B5 +150.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +650%
Contains more Vitamin B1 +682.6%
Contains more Vitamin B3 +179.8%
Contains more Vitamin B6 +217.5%
Contains more Folate +1085.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
2
:
3
Hummus
Hummus
Contains more Protein +29%
Contains more Water +27.8%
Contains more Fats +2361.5%
Contains more Carbs +296.9%
Contains more Other +125%
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 Protein +29%
Contains more Water +27.8%
Contains more Fats +2361.5%
Contains more Carbs +296.9%
Contains more Other +125%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Hummus
Hummus
Contains less Saturated Fat -91.9%
Contains more Monounsaturated Fat +7520.8%
Contains more Polyunsaturated fat +30008.3%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -91.9%
Contains more Monounsaturated Fat +7520.8%
Contains more Polyunsaturated fat +30008.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Hummus Opinion
Net carbs 3.6g 8.29g Hummus
Protein 10.19g 7.9g Yogurt
Fats 0.39g 9.6g Hummus
Carbs 3.6g 14.29g Hummus
Calories 59kcal 166kcal Hummus
Sugar 3.24g Hummus
Fiber 0g 6g Hummus
Calcium 110mg 38mg Yogurt
Iron 0.07mg 2.44mg Hummus
Magnesium 11mg 71mg Hummus
Phosphorus 135mg 176mg Hummus
Potassium 141mg 228mg Hummus
Sodium 36mg 379mg Yogurt
Zinc 0.52mg 1.83mg Hummus
Copper 0.017mg 0.527mg Hummus
Manganese 0.009mg 0.773mg Hummus
Selenium 9.7µg 2.6µg Yogurt
Vitamin A 4IU 30IU Hummus
Vitamin A RAE 1µg Yogurt
Vitamin E 0.01mg Yogurt
Vitamin B1 0.023mg 0.18mg Hummus
Vitamin B2 0.278mg 0.064mg Yogurt
Vitamin B3 0.208mg 0.582mg Hummus
Vitamin B5 0.331mg 0.132mg Yogurt
Vitamin B6 0.063mg 0.2mg Hummus
Folate 7µg 83µg Hummus
Vitamin B12 0.75µg 0µg Yogurt
Cholesterol 5mg 0mg Hummus
Trans Fat 0.006g Hummus
Saturated Fat 0.117g 1.437g Yogurt
Monounsaturated Fat 0.053g 4.039g Hummus
Polyunsaturated fat 0.012g 3.613g Hummus
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
16%
Hummus
Minerals Daily Need Coverage Score
19%
Yogurt
64%
Hummus

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 343mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 1.32g)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 3.24g)
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 13)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.1)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.