Hummus v. Guacamole

School Of Nutrition Posted Jul 14, 2014 Future Fit Training


Guacamole and hummus are quite similar in lots of ways. They are great as dips with crackers, and equally good as spreads on sandwiches and wraps.

Hummus v. Guacamole

Hummus v. Guacamole

Let’s look at some stats:

 

HUMMUS

GUACAMOLE

Serving size

1 serving (approx. 100g)

1 serving (approx. 100g)

Calories

166kcal

150kcal

Protein

8g

2g

Fat

10g

13g

Saturated fatty acids

1g

2g

Mono-unsaturated fatty acids

4g

8g

Carbohydrates

14g

9g

Fibre

6g

6g

Vitamin A

30IU

449IU

Vitamin C

0mg

13mg

Folate

83mcg

78mcg

Potassium

228mg

452mg

Here are some highlights:

  • They are similar in terms of total fat and calories but guacamole has higher levels of mono-unsaturated fatty acids (MUFA). MUFAs may lower your cholesterol and help regulate your blood sugar levels.
  • Hummus has a higher protein content, which may help you feel fuller for longer.
  • Both are good sources of fibre and folate but guacamole is higher in potassium. Potassium helps regulate your blood pressure and prevent hypertension.
  • Guacamole also contains significant amounts of Vitamins A and C, whereas there is very little of these in hummus.

OUR WINNER: Guacamole!

Both hummus and guacamole are good sources of dietary fibre and folate. However, we have to hand it to guacamole for its higher content of heart-healthy mono-unsaturated fats, Vitamins C and A, and potassium. High levels of potassium can help reduce the risk of high blood pressure, heart disease or stroke. Folate also helps lower the risk of heart attacks, making guacamole a very heart-friendly food!

Having said that, what the table above does not show you is that hummus is also a good source of essential micronutrients such as copper and manganese, which play important roles in anti-oxidant reactions within the body. So make sure to include both as part of a healthy diet. Just remember that they are high in fat and calories, so watch your portion size or go for reduced fat versions if you are watching your weight.

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