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  6. Buckwheat vs. Hummus

Buckwheat vs. Hummus — In-Depth Nutrition Comparison

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How are Buckwheat and Hummus different?

  • Hummus is higher than Buckwheat in Copper, Iron, Folate, Manganese, Phosphorus, Fiber, Vitamin B1, Zinc, and Vitamin B6.
  • Hummus covers your daily need of Copper 42% more than Buckwheat.
  • Buckwheat is lower in Sodium.

Buckwheat groats, roasted, cooked and Hummus, commercial types were used in this article.

Infographic

Buckwheat 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.
Buckwheat
Buckwheat
1
:
9
Hummus
Hummus
Contains less Sodium -98.9%
Contains more Calcium +442.9%
Contains more Iron +205%
Contains more Magnesium +39.2%
Contains more Phosphorus +151.4%
Contains more Potassium +159.1%
Contains more Zinc +200%
Contains more Copper +261%
Contains more Manganese +91.8%
Contains more Selenium +18.2%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains less Sodium -98.9%
Contains more Calcium +442.9%
Contains more Iron +205%
Contains more Magnesium +39.2%
Contains more Phosphorus +151.4%
Contains more Potassium +159.1%
Contains more Zinc +200%
Contains more Copper +261%
Contains more Manganese +91.8%
Contains more Selenium +18.2%

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.
Buckwheat
Buckwheat
4
:
5
Hummus
Hummus
Contains more Vitamin B3 +61.5%
Contains more Vitamin B5 +172%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +64.1%
Contains more Vitamin B6 +159.7%
Contains more Folate +492.9%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Hummus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Contains more Vitamin B3 +61.5%
Contains more Vitamin B5 +172%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +64.1%
Contains more Vitamin B6 +159.7%
Contains more Folate +492.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Hummus
Hummus
Contains more Carbs +39.5%
Contains more Water +13.6%
Contains more Protein +133.7%
Contains more Fats +1448.4%
Contains more Other +276.7%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Hummus
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 Carbs +39.5%
Contains more Water +13.6%
Contains more Protein +133.7%
Contains more Fats +1448.4%
Contains more Other +276.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Hummus
Hummus
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +2048.4%
Contains more Polyunsaturated fat +1821.8%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +2048.4%
Contains more Polyunsaturated fat +1821.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Hummus
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Hummus Opinion
Net carbs 17.24g 8.29g Buckwheat
Protein 3.38g 7.9g Hummus
Fats 0.62g 9.6g Hummus
Carbs 19.94g 14.29g Buckwheat
Calories 92kcal 166kcal Hummus
Fructose 0.1g Buckwheat
Sugar 0.9g Hummus
Fiber 2.7g 6g Hummus
Calcium 7mg 38mg Hummus
Iron 0.8mg 2.44mg Hummus
Magnesium 51mg 71mg Hummus
Phosphorus 70mg 176mg Hummus
Potassium 88mg 228mg Hummus
Sodium 4mg 379mg Buckwheat
Zinc 0.61mg 1.83mg Hummus
Copper 0.146mg 0.527mg Hummus
Manganese 0.403mg 0.773mg Hummus
Selenium 2.2µg 2.6µg Hummus
Vitamin A 0IU 30IU Hummus
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.04mg 0.18mg Hummus
Vitamin B2 0.039mg 0.064mg Hummus
Vitamin B3 0.94mg 0.582mg Buckwheat
Vitamin B5 0.359mg 0.132mg Buckwheat
Vitamin B6 0.077mg 0.2mg Hummus
Folate 14µg 83µg Hummus
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.134g 1.437g Buckwheat
Monounsaturated Fat 0.188g 4.039g Hummus
Polyunsaturated fat 0.188g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Buckwheat
16%
Hummus
Minerals Daily Need Coverage Score
24%
Buckwheat
64%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 45)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.9)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 375mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.303g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.