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  6. Hummus vs. Spelt

Hummus vs. Spelt — In-Depth Nutrition Comparison

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How are Hummus and Spelt different?

  • Hummus is higher in Copper, Folate, Iron, Vitamin B6, Fiber, Vitamin B1, and Zinc, however, Spelt is richer in Manganese, and Vitamin B3.
  • Daily need coverage for Copper from Hummus is 35% higher.
  • Hummus contains 76 times more Sodium than Spelt. While Hummus contains 379mg of Sodium, Spelt contains only 5mg.

Hummus, commercial and Spelt, cooked are the varieties used in this article.

Infographic

Hummus vs Spelt 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.
Hummus
Hummus
7
:
3
Spelt
Spelt
Contains more Calcium +280%
Contains more Iron +46.1%
Contains more Magnesium +44.9%
Contains more Phosphorus +17.3%
Contains more Potassium +59.4%
Contains more Zinc +46.4%
Contains more Copper +145.1%
Contains less Sodium -98.7%
Contains more Manganese +41.1%
Contains more Selenium +53.8%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +280%
Contains more Iron +46.1%
Contains more Magnesium +44.9%
Contains more Phosphorus +17.3%
Contains more Potassium +59.4%
Contains more Zinc +46.4%
Contains more Copper +145.1%
Contains less Sodium -98.7%
Contains more Manganese +41.1%
Contains more Selenium +53.8%

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.
Hummus
Hummus
7
:
2
Spelt
Spelt
Contains more Vitamin A +650%
Contains more Vitamin B1 +74.8%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +150%
Contains more Folate +538.5%
Contains more Vitamin B3 +341.6%
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%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +650%
Contains more Vitamin B1 +74.8%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +150%
Contains more Folate +538.5%
Contains more Vitamin B3 +341.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
4
:
1
Spelt
Spelt
Contains more Protein +43.6%
Contains more Fats +1029.4%
Contains more Other +149.2%
Contains more Carbs +85%
Equal in Water - 66.56
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
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +43.6%
Contains more Fats +1029.4%
Contains more Other +149.2%
Contains more Carbs +85%
Equal in Water - 66.56

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Spelt Opinion
Net carbs 8.29g 22.54g Spelt
Protein 7.9g 5.5g Hummus
Fats 9.6g 0.85g Hummus
Carbs 14.29g 26.44g Spelt
Calories 166kcal 127kcal Hummus
Starch 19.57g Spelt
Fiber 6g 3.9g Hummus
Calcium 38mg 10mg Hummus
Iron 2.44mg 1.67mg Hummus
Magnesium 71mg 49mg Hummus
Phosphorus 176mg 150mg Hummus
Potassium 228mg 143mg Hummus
Sodium 379mg 5mg Spelt
Zinc 1.83mg 1.25mg Hummus
Copper 0.527mg 0.215mg Hummus
Manganese 0.773mg 1.091mg Spelt
Selenium 2.6µg 4µg Spelt
Vitamin A 30IU 4IU Hummus
Vitamin E 0.26mg Spelt
Vitamin B1 0.18mg 0.103mg Hummus
Vitamin B2 0.064mg 0.03mg Hummus
Vitamin B3 0.582mg 2.57mg Spelt
Vitamin B5 0.132mg Hummus
Vitamin B6 0.2mg 0.08mg Hummus
Folate 83µg 13µg Hummus
Saturated Fat 1.437g Spelt
Monounsaturated Fat 4.039g Hummus
Polyunsaturated fat 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Spelt
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
16%
Hummus
10%
Spelt
Minerals Daily Need Coverage Score
64%
Hummus
45%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 374mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.437g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.