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Lentil vs. Hummus — In-Depth Nutrition Comparison

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How are Lentil and Hummus different?

  • Lentil is richer in Folate, Iron, Vitamin B5, and Fiber, while Hummus is higher in Copper, Manganese, Magnesium, and Zinc.
  • Hummus covers your daily need of Copper 31% more than Lentil.
  • Lentil contains 5 times more Vitamin B5 than Hummus. Lentil contains 0.638mg of Vitamin B5, while Hummus contains 0.132mg.
  • Lentil is lower in Saturated Fat.

Lentils, mature seeds, cooked, boiled, without salt and Hummus, commercial types were used in this article.

Infographic

Lentil 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.
Lentil
5
:
5
Hummus
Contains more Iron +36.5%
Contains more Potassium +61.8%
Contains less Sodium -99.5%
Contains more Calcium +100%
Contains more Magnesium +97.2%
Contains more Zinc +44.1%
Contains more Copper +110%
Contains more Manganese +56.5%
Equal in Phosphorus - 176
Equal in Selenium - 2.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Iron +36.5%
Contains more Potassium +61.8%
Contains less Sodium -99.5%
Contains more Calcium +100%
Contains more Magnesium +97.2%
Contains more Zinc +44.1%
Contains more Copper +110%
Contains more Manganese +56.5%
Equal in Phosphorus - 176
Equal in Selenium - 2.6

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.
Lentil
7
:
3
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +82.1%
Contains more Vitamin B5 +383.3%
Contains more Folate +118.1%
Contains more Vitamin A +275%
Contains more Vitamin B6 +12.4%
Equal in Vitamin B1 - 0.18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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 C +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +82.1%
Contains more Vitamin B5 +383.3%
Contains more Folate +118.1%
Contains more Vitamin A +275%
Contains more Vitamin B6 +12.4%
Equal in Vitamin B1 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
3
:
2
Hummus
Contains more Protein +14.2%
Contains more Carbs +40.9%
Contains more Fats +2426.3%
Contains more Other +95.2%
Equal in Water - 66.59
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
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 Protein +14.2%
Contains more Carbs +40.9%
Contains more Fats +2426.3%
Contains more Other +95.2%
Equal in Water - 66.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
1
:
2
Hummus
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +6210.9%
Contains more Polyunsaturated fat +1964.6%
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +6210.9%
Contains more Polyunsaturated fat +1964.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Hummus Opinion
Net carbs 12.23g 8.29g Lentil
Protein 9.02g 7.9g Lentil
Fats 0.38g 9.6g Hummus
Carbs 20.13g 14.29g Lentil
Calories 116kcal 166kcal Hummus
Sugar 1.8g Hummus
Fiber 7.9g 6g Lentil
Calcium 19mg 38mg Hummus
Iron 3.33mg 2.44mg Lentil
Magnesium 36mg 71mg Hummus
Phosphorus 180mg 176mg Lentil
Potassium 369mg 228mg Lentil
Sodium 2mg 379mg Lentil
Zinc 1.27mg 1.83mg Hummus
Copper 0.251mg 0.527mg Hummus
Manganese 0.494mg 0.773mg Hummus
Selenium 2.8µg 2.6µg Lentil
Vitamin A 8IU 30IU Hummus
Vitamin E 0.11mg Lentil
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.18mg Hummus
Vitamin B2 0.073mg 0.064mg Lentil
Vitamin B3 1.06mg 0.582mg Lentil
Vitamin B5 0.638mg 0.132mg Lentil
Vitamin B6 0.178mg 0.2mg Hummus
Folate 181µg 83µg Lentil
Vitamin K 1.7µg Lentil
Tryptophan 0.081mg Lentil
Threonine 0.323mg Lentil
Isoleucine 0.39mg Lentil
Leucine 0.654mg Lentil
Lysine 0.63mg Lentil
Methionine 0.077mg Lentil
Phenylalanine 0.445mg Lentil
Valine 0.448mg Lentil
Histidine 0.254mg Lentil
Saturated Fat 0.053g 1.437g Lentil
Monounsaturated Fat 0.064g 4.039g Hummus
Polyunsaturated fat 0.175g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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
26%
Lentil
16%
Hummus
Minerals Daily Need Coverage Score
46%
Lentil
64%
Hummus

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 1.384g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.4)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.