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Buckwheat vs Hummus - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 20)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.1)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.696g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Hummus
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
22
Buckwheat
8
Hummus
Mineral Summary Score
71
Buckwheat
43
Hummus

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Hummus
Contains more Potassium +101.8%
Contains more Magnesium +225.4%
Contains more Copper +108.7%
Contains more Zinc +31.1%
Contains more Phosphorus +97.2%
Contains less Sodium -99.7%
Contains more Iron +10.9%
Contains more Calcium +111.1%
Contains more Potassium +101.8%
Contains more Magnesium +225.4%
Contains more Copper +108.7%
Contains more Zinc +31.1%
Contains more Phosphorus +97.2%
Contains less Sodium -99.7%
Contains more Iron +10.9%
Contains more Calcium +111.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Hummus
Contains more Vitamin B2 +564.1%
Contains more Vitamin B3 +1106.2%
Contains more Vitamin B5 +834.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +78.2%
Equal in Vitamin B6 - 0.2
Contains more Vitamin B2 +564.1%
Contains more Vitamin B3 +1106.2%
Contains more Vitamin B5 +834.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +78.2%
Equal in Vitamin B6 - 0.2

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
80%
Buckwheat
47%
Hummus
Carbohydrates
72%
Buckwheat
14%
Hummus
Fats
16%
Buckwheat
44%
Hummus

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Buckwheat Hummus Opinion
Calories 343 166 Buckwheat
Protein 13.25 7.9 Buckwheat
Fats 3.4 9.6 Hummus
Vitamin C 0 0
Carbs 71.5 14.29 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 2.44 Hummus
Calcium 18 38 Hummus
Potassium 460 228 Buckwheat
Magnesium 231 71 Buckwheat
Sugars
Fiber 10 6 Buckwheat
Copper 1.1 0.527 Buckwheat
Zinc 2.4 1.83 Buckwheat
Starch
Phosphorus 347 176 Buckwheat
Sodium 1 379 Buckwheat
Vitamin A 0 30 Hummus
Vitamin E
Vitamin D 0 0
Vitamin B1 0.101 0.18 Hummus
Vitamin B2 0.425 0.064 Buckwheat
Vitamin B3 7.02 0.582 Buckwheat
Vitamin B5 1.233 0.132 Buckwheat
Vitamin B6 0.21 0.2 Buckwheat
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.741 1.437 Buckwheat
Monounsaturated Fat 1.04 4.039 Hummus
Polyunsaturated fat 1.039 3.613 Hummus
Tryptophan 0.192 Buckwheat
Threonine 0.506 Buckwheat
Isoleucine 0.498 Buckwheat
Leucine 0.832 Buckwheat
Lysine 0.672 Buckwheat
Methionine 0.172 Buckwheat
Phenylalanine 0.52 Buckwheat
Valine 0.678 Buckwheat
Histidine 0.309 Buckwheat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.