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  6. Hummus vs. Sesame

Hummus vs. Sesame — In-Depth Nutrition Comparison

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Differences between hummus and sesame

  • Hummus contains less copper, iron, calcium, manganese, magnesium, phosphorus, selenium, zinc, vitamin B1, and vitamin B6 than sesame.
  • Sesame's daily need coverage for copper is 395% higher.

The food types used in this comparison are Hummus, commercial and Seeds, sesame seeds, whole, dried.

Infographic

Hummus vs Sesame 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.
Hummus
Hummus
0
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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +394.4%
Contains more CalciumCalcium +2465.8%
Contains more PotassiumPotassium +105.3%
Contains more IronIron +496.3%
Contains more CopperCopper +674.6%
Contains more ZincZinc +323.5%
Contains more PhosphorusPhosphorus +257.4%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +218.2%
Contains more SeleniumSelenium +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.
Hummus
Hummus
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Sesame
Sesame
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin B5Vitamin B5 +164%
Contains more Vitamin B1Vitamin B1 +339.4%
Contains more Vitamin B2Vitamin B2 +285.9%
Contains more Vitamin B3Vitamin B3 +675.8%
Contains more Vitamin B6Vitamin B6 +295%
Contains more FolateFolate +16.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Sesame DV% diff.
Copper 0.527mg 4.082mg 395%
Iron 2.44mg 14.55mg 151%
Polyunsaturated fat 3.613g 21.773g 121%
Calcium 38mg 975mg 94%
Manganese 0.773mg 2.46mg 73%
Magnesium 71mg 351mg 67%
Phosphorus 176mg 629mg 65%
Fats 9.6g 49.67g 62%
Selenium 2.6µg 34.4µg 58%
Zinc 1.83mg 7.75mg 54%
Vitamin B1 0.18mg 0.791mg 51%
Vitamin B6 0.2mg 0.79mg 45%
Monounsaturated fat 4.039g 18.759g 37%
Vitamin B3 0.582mg 4.515mg 25%
Saturated fat 1.437g 6.957g 25%
Fiber 6g 11.8g 23%
Calories 166kcal 573kcal 20%
Protein 7.9g 17.73g 20%
Sodium 379mg 11mg 16%
Vitamin B2 0.064mg 0.247mg 14%
Potassium 228mg 468mg 7%
Choline 25.6mg 5%
Folate 83µg 97µg 4%
Carbs 14.29g 23.45g 3%
Vitamin E 0.25mg 2%
Vitamin B5 0.132mg 0.05mg 2%
Protein per 100 calories 4.8g 3.1g N/A
Calories per 10 g protein 210kcal 323kcal N/A
Weight per 100 calories 60g 17g N/A
Unsaturated / Saturated Fat ratio 5.3 5.8 N/A
Net carbs 8.29g 11.65g N/A
Sugar 0.3g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
1
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1319.8%
Contains more ProteinProtein +124.4%
Contains more FatsFats +417.4%
Contains more CarbsCarbs +64.1%
Contains more OtherOther +175.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
1
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -79.3%
Contains more Mono. FatMonounsaturated fat +364.4%
Contains more Poly. FatPolyunsaturated fat +502.6%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.