Peanut Butter vs Hummus
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Peanut Butter vs Hummus: nutrition per 100 g
| Per 100 g | Peanut Butter | Hummus |
|---|---|---|
| Calories | 588 kcal | 229 kcal |
| Protein | 21.9 g | 7.4 g |
| Carbohydrate | 24 g | 14.9 g |
| Fat | 49.5 g | 17.1 g |
| Fibre | 5.2 g | 5.4 g |
| Allergens | Peanuts | None listed |
Vitamins and minerals per 100 g
| Nutrient | Peanut Butter | Hummus |
|---|---|---|
| Calcium, Ca | 54 mg | 41 mg |
| Choline, total | 95.53 mg | 46.6 mg |
| Copper, Cu | 0.57 mg | 0.35 mg |
| Folate, DFE | 35 ug | 48 ug |
| Folate, food | 35 ug | 48 ug |
| Folate, total | 118 ug | 36 ug |
| Iron, Fe | 2.16 mg | 2.41 mg |
| Magnesium, Mg | 179 mg | 71.1 mg |
| Manganese, Mn | 1.36 mg | 1.06 mg |
| Niacin | 13.16 mg | 0.95 mg |
| Pantothenic acid | 1.04 mg | 0.32 mg |
| Phosphorus, P | 335 mg | 166 mg |
| Potassium, K | 592 mg | 289 mg |
| Riboflavin | 0.16 mg | 0.12 mg |
| Selenium, Se | 40.4 ug | 16.2 ug |
| Sodium, Na | 476 mg | 438 mg |
| Thiamin | 0.11 mg | 0.15 mg |
| Vitamin A, IU | 0 iu | 23 iu |
| Vitamin A, RAE | 0 ug | 1 ug |
| Vitamin B-6 | 0.13 mg | 0.14 mg |
| Zinc, Zn | 2.67 mg | 1.38 mg |
Peanut Butter is higher in protein, fat and carbohydrate. Hummus is the leaner, lower-calorie choice. That makes Peanut Butter more relevant when you want protein for fullness or recovery, and Hummus when you want a lighter, lower-calorie option.
Full nutrition facts: Peanut Butter ยท Hummus
Bottom line
Per 100 g, Peanut Butter provides 588 kcal, 21.9 g protein, 24 g carbohydrate, 49.5 g fat and 5.2 g fiber; Hummus provides 229 kcal, 7.4 g protein, 14.9 g carbohydrate, 17.1 g fat and 5.4 g fiber.
Looking beyond the macronutrients, Peanut Butter is the better source of magnesium, selenium, potassium, zinc (see the vitamins and minerals table below).
Peanut butter is more than twice the calories with three times the protein and fat; hummus is the lighter dip with similar fiber. Sodium is high in both unless you buy unsalted.
In short: for weight loss or a bigger portion at the same calories, Hummus; for protein and muscle, Peanut Butter. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.