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  6. Tahini vs. Hummus

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 for 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
Tahini
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 128% 37% 336% 537% 126% 314% 15% 190% 188%
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%
Contains more MagnesiumMagnesium +33.8%
Contains more CalciumCalcium +1021.1%
Contains more PotassiumPotassium +81.6%
Contains more IronIron +266.8%
Contains more CopperCopper +205.5%
Contains more ZincZinc +152.5%
Contains more PhosphorusPhosphorus +315.9%
Contains less SodiumSodium -69.7%
Contains more ManganeseManganese +88.4%
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.
Tahini
Tahini
7
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% 1% 5% 305% 109% 102% 42% 34% 0% 0% 74%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +577.8%
Contains more Vitamin B2Vitamin B2 +639.1%
Contains more Vitamin B3Vitamin B3 +836.4%
Contains more Vitamin B5Vitamin B5 +425%
Contains more FolateFolate +18.1%
Contains more Vitamin B6Vitamin B6 +34.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tahini Hummus DV% diff.
Polyunsaturated fat 23.564g 3.613g 133%
Copper 1.61mg 0.527mg 120%
Vitamin B1 1.22mg 0.18mg 87%
Iron 8.95mg 2.44mg 81%
Phosphorus 732mg 176mg 79%
Fats 53.76g 9.6g 68%
Selenium 34.4µg 2.6µg 58%
Monounsaturated fat 20.302g 4.039g 41%
Calcium 426mg 38mg 39%
Vitamin B2 0.473mg 0.064mg 31%
Manganese 1.456mg 0.773mg 30%
Vitamin B3 5.45mg 0.582mg 30%
Saturated fat 7.529g 1.437g 28%
Zinc 4.62mg 1.83mg 25%
Calories 595kcal 166kcal 21%
Protein 17g 7.9g 18%
Fiber 9.3g 6g 13%
Sodium 115mg 379mg 11%
Vitamin B5 0.693mg 0.132mg 11%
Magnesium 95mg 71mg 6%
Potassium 414mg 228mg 5%
Choline 25.8mg 5%
Vitamin B6 0.149mg 0.2mg 4%
Folate 98µg 83µg 4%
Carbs 21.19g 14.29g 2%
Vitamin E 0.25mg 2%
Protein per 100 calories 2.9g 4.8g N/A
Calories per 10 g protein 350kcal 210kcal N/A
Weight per 100 calories 17g 60g N/A
Unsaturated / Saturated Fat ratio 5.8 5.3 N/A
Net carbs 11.89g 8.29g N/A
Sugar 0.49g N/A
Vitamin A 3µg 0%
Tryptophan 0.372mg 0%
Threonine 0.706mg 0%
Isoleucine 0.731mg 0%
Leucine 1.302mg 0%
Lysine 0.545mg 0%
Methionine 0.561mg 0%
Phenylalanine 0.901mg 0%
Valine 0.95mg 0%
Histidine 0.5mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
Tahini
2
15% 40% 46%
Saturated fat: Sat. Fat 7.529 g
Monounsaturated fat: Mono. Fat 20.302 g
Polyunsaturated fat: Poly. Fat 23.564 g
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
Contains more Mono. FatMonounsaturated fat +402.6%
Contains more Poly. FatPolyunsaturated fat +552.2%
Contains less Sat. FatSaturated fat -80.9%

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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. 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.