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Bread vs Hummus - In-Depth Nutrition Comparison

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Summary of differences between Bread and Hummus

  • Bread has more Selenium, Vitamin B3, Manganese, Vitamin B2, Vitamin B1, Iron, Calcium, and Vitamin B5, however Hummus is higher in Copper.
  • Bread covers your daily need of Selenium 56% more than Hummus.
  • Bread has 11 times more Vitamin B3 than Hummus. While Bread has 6.25mg of Vitamin B3, Hummus has only 0.582mg.
  • Hummus has less Sodium.

These are the specific foods used in this comparison Bread, wheat, toasted and Hummus, commercial.

Infographic

Bread vs Hummus infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
3
:
5
Hummus
Contains more Iron +67.6%
Contains more Calcium +334.2%
Contains more Magnesium +20.3%
Contains more Copper +166.2%
Contains more Zinc +24.5%
Contains less Sodium -36.9%
Equal in Potassium - 228
Equal in Phosphorus - 176
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Contains more Iron +67.6%
Contains more Calcium +334.2%
Contains more Magnesium +20.3%
Contains more Copper +166.2%
Contains more Zinc +24.5%
Contains less Sodium -36.9%
Equal in Potassium - 228
Equal in Phosphorus - 176

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
8
:
2
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin B1 +143.9%
Contains more Vitamin B2 +496.9%
Contains more Vitamin B3 +973.9%
Contains more Vitamin B5 +245.5%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +30.7%
Equal in Folate - 83
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +143.9%
Contains more Vitamin B2 +496.9%
Contains more Vitamin B3 +973.9%
Contains more Vitamin B5 +245.5%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +30.7%
Equal in Folate - 83

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
16
Hummus
Mineral Summary Score
66
Bread
66
Hummus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
78%
Bread
47%
Hummus
Carbohydrates
56%
Bread
14%
Hummus
Fats
20%
Bread
44%
Hummus

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Hummus
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 222mg)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 54)
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 0.448g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.2)
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
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.

All nutrients comparison - raw data values

Nutrient Bread Hummus Opinion
Calories 313 166 Bread
Protein 12.96 7.9 Bread
Fats 4.27 9.6 Hummus
Vitamin C 0.2 0 Bread
Carbs 55.77 14.29 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 2.44 Bread
Calcium 165 38 Bread
Potassium 223 228 Hummus
Magnesium 59 71 Hummus
Sugar 6.42 Hummus
Fiber 4.7 6 Hummus
Copper 0.198 0.527 Hummus
Zinc 1.47 1.83 Hummus
Starch
Phosphorus 188 176 Bread
Sodium 601 379 Hummus
Vitamin A 0 30 Hummus
Vitamin E 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.439 0.18 Bread
Vitamin B2 0.382 0.064 Bread
Vitamin B3 6.25 0.582 Bread
Vitamin B5 0.456 0.132 Bread
Vitamin B6 0.153 0.2 Hummus
Vitamin B12 0 0
Vitamin K 5.7 Bread
Folate 86 83 Bread
Trans Fat
Saturated Fat 0.989 1.437 Bread
Monounsaturated Fat 1.019 4.039 Hummus
Polyunsaturated fat 1.72 3.613 Hummus
Tryptophan 0.092 Bread
Threonine 0.299 Bread
Isoleucine 0.258 Bread
Leucine 0.461 Bread
Lysine 0.215 Bread
Methionine 0.105 Bread
Phenylalanine 0.315 Bread
Valine 0.31 Bread
Histidine 0.15 Bread
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.