Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Flour vs. Hummus — In-Depth Nutrition Comparison

Compare

How are Flour and Hummus different?

  • Flour is higher in Selenium, Vitamin B1, Vitamin B3, Vitamin B2, Iron, and Folate, however, Hummus is richer in Copper, Fiber, and Vitamin B6.
  • Daily need coverage for Selenium from Flour is 57% higher.
  • Flour contains 10 times more Vitamin B3 than Hummus. While Flour contains 5.904mg of Vitamin B3, Hummus contains only 0.582mg.
  • Flour has less Sodium.

Wheat flour, white, all-purpose, enriched, bleached and Hummus, commercial are the varieties used in this article.

Infographic

Flour 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.
Flour
3
:
7
Hummus
Contains more Iron +90.2%
Contains less Sodium -99.5%
Contains more Selenium +1203.8%
Contains more Calcium +153.3%
Contains more Magnesium +222.7%
Contains more Phosphorus +63%
Contains more Potassium +113.1%
Contains more Zinc +161.4%
Contains more Copper +266%
Contains more Manganese +13.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Iron +90.2%
Contains less Sodium -99.5%
Contains more Selenium +1203.8%
Contains more Calcium +153.3%
Contains more Magnesium +222.7%
Contains more Phosphorus +63%
Contains more Potassium +113.1%
Contains more Zinc +161.4%
Contains more Copper +266%
Contains more Manganese +13.3%

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.
Flour
7
:
2
Hummus
Contains more Vitamin B1 +336.1%
Contains more Vitamin B2 +671.9%
Contains more Vitamin B3 +914.4%
Contains more Vitamin B5 +231.8%
Contains more Folate +120.5%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +354.5%
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% 197% 114% 111% 27% 11% 138% 0% 1%
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 B1 +336.1%
Contains more Vitamin B2 +671.9%
Contains more Vitamin B3 +914.4%
Contains more Vitamin B5 +231.8%
Contains more Folate +120.5%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +354.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
2
:
3
Hummus
Contains more Protein +30.8%
Contains more Carbs +434%
Contains more Fats +879.6%
Contains more Water +458.6%
Contains more Other +252.2%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +30.8%
Contains more Carbs +434%
Contains more Fats +879.6%
Contains more Water +458.6%
Contains more Other +252.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
1
:
2
Hummus
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +4542.5%
Contains more Polyunsaturated fat +774.8%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +4542.5%
Contains more Polyunsaturated fat +774.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Hummus Opinion
Net carbs 73.61g 8.29g Flour
Protein 10.33g 7.9g Flour
Fats 0.98g 9.6g Hummus
Carbs 76.31g 14.29g Flour
Calories 364kcal 166kcal Flour
Sugar 0.27g Hummus
Fiber 2.7g 6g Hummus
Calcium 15mg 38mg Hummus
Iron 4.64mg 2.44mg Flour
Magnesium 22mg 71mg Hummus
Phosphorus 108mg 176mg Hummus
Potassium 107mg 228mg Hummus
Sodium 2mg 379mg Flour
Zinc 0.7mg 1.83mg Hummus
Copper 0.144mg 0.527mg Hummus
Manganese 0.682mg 0.773mg Hummus
Selenium 33.9µg 2.6µg Flour
Vitamin A 0IU 30IU Hummus
Vitamin E 0.06mg Flour
Vitamin B1 0.785mg 0.18mg Flour
Vitamin B2 0.494mg 0.064mg Flour
Vitamin B3 5.904mg 0.582mg Flour
Vitamin B5 0.438mg 0.132mg Flour
Vitamin B6 0.044mg 0.2mg Hummus
Folate 183µg 83µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Saturated Fat 0.155g 1.437g Flour
Monounsaturated Fat 0.087g 4.039g Hummus
Polyunsaturated fat 0.413g 3.613g Hummus

Which food is preferable for your diet?

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

People also compare

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
50%
Flour
16%
Hummus
Minerals Daily Need Coverage Score
59%
Flour
64%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.282g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food is richer in vitamins?
Flour
Flour 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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.