Hummus vs. Peanut butter — In-Depth Nutrition Comparison

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What are the main differences between hummus and peanut butter?

Hummus is richer in copper, while peanut butter is higher in vitamin B3, manganese, magnesium, phosphorus, vitamin B5, vitamin B6, and vitamin B2.
Peanut butter's daily need coverage for vitamin B3 is 78% higher.
Peanut butter has 22 times less sodium than hummus. Hummus has 379mg of sodium, while peanut butter has 17mg.

We used Hummus, commercial and Peanut butter, smooth style, without salt types in this comparison.

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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.

Hummus

Peanut butter

Contains more IronIron	+40.2%
Contains more CopperCopper	+24.9%

Contains more MagnesiumMagnesium	+136.6%
Contains more CalciumCalcium	+28.9%
Contains more PotassiumPotassium	+144.7%
Contains more ZincZinc	+37.2%
Contains more PhosphorusPhosphorus	+90.3%
Contains less SodiumSodium	-95.5%
Contains more ManganeseManganese	+115.4%
Contains more SeleniumSelenium	+57.7%

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.

Hummus

Peanut butter

Contains more Vitamin B1Vitamin B1

+20%

Contains more Vitamin B2Vitamin B2	+200%
Contains more Vitamin B3Vitamin B3	+2152.9%
Contains more Vitamin B5Vitamin B5	+761.4%
Contains more Vitamin B6Vitamin B6	+120.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	0.582mg	13.112mg	78%
Fats	9.6g	51.36g	64%
Vitamin E		9.1mg	61%
Polyunsaturated fat	3.613g	12.535g	59%
Monounsaturated fat	4.039g	25.941g	55%
Saturated fat	1.437g	10.325g	40%
Manganese	0.773mg	1.665mg	39%
Protein	7.9g	22.21g	29%
Magnesium	71mg	168mg	23%
Phosphorus	176mg	335mg	23%
Calories	166kcal	598kcal	22%
Vitamin B5	0.132mg	1.137mg	20%
Vitamin B6	0.2mg	0.441mg	19%
Sodium	379mg	17mg	16%
Copper	0.527mg	0.422mg	12%
Choline		63mg	11%
Potassium	228mg	558mg	10%
Vitamin B2	0.064mg	0.192mg	10%
Iron	2.44mg	1.74mg	9%
Zinc	1.83mg	2.51mg	6%
Fiber	6g	5g	4%
Carbs	14.29g	22.31g	3%
Selenium	2.6µg	4.1µg	3%
Vitamin B1	0.18mg	0.15mg	3%
Calcium	38mg	49mg	1%
Starch		3.56g	1%
Folate	83µg	87µg	1%
Protein per 100 calories	4.8g	3.7g	N/A
Calories per 10 g protein	210kcal	269kcal	N/A
Weight per 100 calories	60g	17g	N/A
Unsaturated / Saturated Fat ratio	5.3	3.7	N/A
Net carbs	8.29g	17.31g	N/A
Sugar		10.49g	N/A
Vitamin K		0.3µg	0%
Trans fat		0.075g	N/A
Tryptophan		0.231mg	0%
Threonine		0.525mg	0%
Isoleucine		0.616mg	0%
Leucine		1.546mg	0%
Lysine		0.681mg	0%
Methionine		0.265mg	0%
Phenylalanine		1.202mg	0%
Valine		0.782mg	0%
Histidine		0.557mg	0%
Fructose		0.12g	0%
Omega-3 - ALA		0.027g	N/A
Omega-3 - Eicosatrienoic acid		0.01g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		12.215g	N/A