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  6. Hummus vs. Wheat

Hummus vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between Hummus and Wheat?

  • Hummus is higher in Copper, Folate, Vitamin B6, Iron, and Vitamin B1, however, Wheat is richer in Selenium, Manganese, and Vitamin B3.
  • Wheat's daily need coverage for Selenium is 53% more.
  • Wheat contains 47 times less Sodium than Hummus. Hummus contains 379mg of Sodium, while Wheat contains 8mg.

We used Hummus, commercial and Wheat, KAMUT khorasan, cooked types in this article.

Infographic

Hummus vs Wheat 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
6
:
4
Wheat
Wheat
Contains more Calcium +322.2%
Contains more Iron +38.6%
Contains more Magnesium +47.9%
Contains more Phosphorus +19.7%
Contains more Potassium +39%
Contains more Copper +154.6%
Contains less Sodium -97.9%
Contains more Manganese +33.2%
Contains more Selenium +1126.9%
Equal in Zinc - 1.84
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +322.2%
Contains more Iron +38.6%
Contains more Magnesium +47.9%
Contains more Phosphorus +19.7%
Contains more Potassium +39%
Contains more Copper +154.6%
Contains less Sodium -97.9%
Contains more Manganese +33.2%
Contains more Selenium +1126.9%
Equal in Zinc - 1.84

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
8
:
2
Wheat
Wheat
Contains more Vitamin A +650%
Contains more Vitamin B1 +89.5%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +185.7%
Contains more Folate +654.5%
Contains more Vitamin B3 +296%
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +650%
Contains more Vitamin B1 +89.5%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +185.7%
Contains more Folate +654.5%
Contains more Vitamin B3 +296%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
4
:
1
Wheat
Wheat
Contains more Protein +38.4%
Contains more Fats +1056.6%
Contains more Other +138.2%
Contains more Carbs +93.1%
Equal in Water - 65.18
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
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +38.4%
Contains more Fats +1056.6%
Contains more Other +138.2%
Contains more Carbs +93.1%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +4708.3%
Contains more Polyunsaturated fat +1386.8%
Contains less Saturated Fat -94.6%
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +4708.3%
Contains more Polyunsaturated fat +1386.8%
Contains less Saturated Fat -94.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Wheat Opinion
Net carbs 8.29g 23.3g Wheat
Protein 7.9g 5.71g Hummus
Fats 9.6g 0.83g Hummus
Carbs 14.29g 27.6g Wheat
Calories 166kcal 132kcal Hummus
Sugar 3.07g Hummus
Fiber 6g 4.3g Hummus
Calcium 38mg 9mg Hummus
Iron 2.44mg 1.76mg Hummus
Magnesium 71mg 48mg Hummus
Phosphorus 176mg 147mg Hummus
Potassium 228mg 164mg Hummus
Sodium 379mg 8mg Wheat
Zinc 1.83mg 1.84mg Wheat
Copper 0.527mg 0.207mg Hummus
Manganese 0.773mg 1.03mg Wheat
Selenium 2.6µg 31.9µg Wheat
Vitamin A 30IU 4IU Hummus
Vitamin E 0.24mg Wheat
Vitamin B1 0.18mg 0.095mg Hummus
Vitamin B2 0.064mg 0.03mg Hummus
Vitamin B3 0.582mg 2.305mg Wheat
Vitamin B5 0.132mg Hummus
Vitamin B6 0.2mg 0.07mg Hummus
Folate 83µg 11µg Hummus
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat
Trans Fat 0.002g Hummus
Saturated Fat 1.437g 0.077g Wheat
Monounsaturated Fat 4.039g 0.084g Hummus
Polyunsaturated fat 3.613g 0.243g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Wheat
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
9%
Wheat
Minerals Daily Need Coverage Score
64%
Hummus
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 371mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.36g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 44)
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 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.