Baba Ganoush and Hummus are possibly two Middle Eastern staples that have significant rivalry for attention in the world of dips. Both are often recognized as health food, plant based dips with a great flavor combination. But down to health benefits, which one of these takes home the crown? In this article we will discuss deeply into the nutrition facts of Baba Ganoush and Hummus discuss their health benefits and draw comparisons on which of the two should feature in your diet.
What Is Baba Ganoush and Hummus?
We will discuss what is baba Ganoush and Hummus and their their benefits in this article.
Baba Ganoush is a smoky and creamy dip basically consisting of roasted eggplant tahini sesame paste, olive oil, lemon juice and various seasonings. Its characteristic flavour comes from the charred skin of the eggplant it combines really well with the flavor and texture left by that smoky aspect.
Hummus is mashed chickpeas tahini olive oil, lemon juice and a variety of optional spices. Compared to Baba Ganoush hummus is creamier in texture and more neutral in flavor and with the potential to be a flexible dip for many foods.
Nutritional Breakdown of Baba Ganoush and Hummus
Both of these share many common ingredients however, their base ingredients eggplant in Baba Ganoush and chickpeas in Hummus are nutritionally distinct.
1. Calorie
Baba Ganoush: In general Baba Ganoush has fewer calories than hummus. A serving of Baba Ganoush (about 100 grams) has around 90–100 calories. This is primarily because the base ingredient, eggplant have contains very few calories.
Hummus: Hummus is slightly more calorie-dense due to chickpeas. A 100 gram serving of Hummus contains around 150–160 calories. Chickpeas are naturally higher in carbs and proteins than eggplant.
Winner: Baba Ganoush (if you want to save calories)
2. Macronutrient Composition
Baba Ganoush
Carbs : Baba Ganoush is relatively low in carbs andconsidering how few carbohydrates are found in eggplant. A 100 gram serving has about 10 grams of carbs of which most are fiber.
Protein : Baba Ganoush contains a negligible amount of protein approximately 2 to 3 grams per 100 grams.
Fats : Tahini and olive oil are the primary sources of fat and contributing around 7 to 8 grams of healthy fats per serving.
Hummus
Carbohydrates : Hummus contains more carbohydrates due to the presence of chickpea and making it around 15 to 20 grams per 100 grams.
Protein : Hummus is also higher in protein having 5 to 6 grams per 100 grams. Hummus does result as a better choice for those seeking a protein rich dip.
Fats : Hummus like Baba Ganoush, uses tahini and olive oil to get their fats, which sums up around 10 grams of healthy fats per serving.
Winner : Hummus (for those looking for even more protein and more complex carbohydrates)
3. Fiber Content
Baba Ganoush : The main vegetable eggplant is rich in fiber about 3 grams per 100 grams. Fiber is important for digestive health and heart health because it keeps the blood sugar relatively stable.
Hummus : Chickpeas contain considerable amounts of fiber 5 to 6 grams of fiber per serving so this makes Hummus a good option for those who want more fiber in their diet.
Winner : Hummus (for fiber)
4. Vitamins and Minerals
Baba Ganoush : Eggplant contains antioxidants predominantly nasunin, present in the skin. Nasunin is a free radical scavenger that protects cells from damage and it also feeds the brain. There are vitamins B1 and B6 and potassium in the eggplant. Tahini and olive oil further provide Baba Ganoush with necessary minerals calcium iron and magnesium.
Hummus : Chickpeas are a rich source of vitamins and minerals including iron, folate, phosphorus and B vitamins. Hummus also contains magnesium and zinc which is vital for the immune system and overall health. As with Baba Ganoush and Hummus benefits from healthy fats in tahini and olive oil.
Winner : Tie (each dip is rich in vitamins and minerals)
5. Antioxidants
Baba Ganoush : One of the richest antioxidants to be found from eggplant is nasunin and which is actually considered an antioxidant with very potent potential in the skin of the vegetable. Nasunin will protect the brain cells and thus reduce oxidative stress
Hummus : Though Hummus does not have the same specific antioxidants as those coming from the eggplant and it does contain polyphenols from olive oil and the fiber from chickpeas which contribute to reduced inflammation and a healthier heart.
Winner : Baba Ganoush (for its antioxidant rich content)
Health Benefits of Baba Ganoush
- Low Calorie Option
Baba Ganoush contains fewer calories compared to Hummus that makes it a perfect option for those calorie reduction dieting or losing body weight. - High in Antioxidants
The nasunin content in the eggplant skin provides very strong antioxidant capabilities to protect the brain from oxidative effects of damage. Polyphenols and vitamins contained in this dish help decrease inflammation. - Good Source of Healthy Fats
Baba Ganoush rich in tahini and olive oil is one of the best sources of heart healthy monounsaturated fats and which serves to be excellent for overall heart health. - Support Digestive Health
The fiber in Baba Ganoush aids healthy gut and digestion that making it perfect for those who want to get their digestive system working.
Health Benefits of Hummus
- Rich in Protein
It has a significant amount of plant based protein. This is very helpful for people who take vegetarian and vegan diets. Protein is an extremely important macromolecule and which serves to build muscles and cells as well as contributes to general body functions. - Rich in Fiber
Chickpeas incorporated in Hummus are a rich source of dietary fiber. A diet that is rich in fiber will help to keep the blood sugar levels healthy; it induces satiety along with supporting digestion. - Heart Health
Hummus is equipped with fats that can be associated with healthy hearts such as olive oil and tahini. Monounsaturated fats in these foods can be used to gradually lower the levels of bad cholesterol in the body and which also leads to reducing the opportunities of facing a heart disease. - Filled with Iron, Magnesium and Zinc
Hummus is rich in iron, magnesium and zinc essential for the good functioning of the body various activities, such as energizing the body, boosting the immune system and doing muscle work.
Which is One is Healthier: Baba Ganoush or Hummus?
The bottom line is that whether Baba Ganoush or Hummus is healthier for you depends on your personal goals. Both dips do great health jobs, but lets discuss a little deeper into which one might be best for your needs.
1. For Weight Loss : Baba Ganoush is the better choice because of its lower calorie content.
2. The best is Hummus, in terms of protein, which has more per serving thus making it perfect for vegetarians and people who want to complement their proteins.
3. For Fiber : The best would be Hummus to increase fiber.
4. For Antioxidant : The best is Baba Ganoush because it makes more powerful antioxidants from the eggplant, making it a perfect choice for those looking at anti aging and brain healthy options.
Baba Ganoush and Hummus: How to Include in Your Diet
Both Baba Ganoush and Hummus are high popular delicious dips. They are the most flexible but here is how you might enjoy them in different ways
1. As a Dip : You can serve either dip with fresh veggies like carrots, cucumbers or bell peppers. You can also use pita bread or crackers for dipping.
2. Spread : Both Baba Ganoush and Hummus are perfect spreads on sandwiches and wraps instead of mayo or any richly calorie-yielding condiments.
3. As a Salad Topper : A dollop of either dip will add extra flavor and creaminess to your salad without the calories of rich dressings.
4. With Grilled Meats : Both dips go great with grilled chicken and lamb.
Which One Should You Choose for Good Health? Baba Ganoush vs Hummus
There is obvious winner for hummus vs baba ganoush because both have enough health benefits. Bagramoussh has higher antioxidant levels and is lower in calories, making it perfect for someone aiming to boost cognitive activities or reduce weight. Similar this hummus is a very rich source of high quality protein and dietary fiber thus ideal for those who aim to top up on these essential nutrients. Therefore, maybe both should be considered in a well balanced diet that maintains healthy nutrition.
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