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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
3
:
5
Hummus
Contains more Calcium +334.2%
Contains more Iron +67.6%
Contains more Magnesium +20.3%
Contains less Sodium -36.9%
Contains more Zinc +24.5%
Contains more Copper +166.2%
Equal in Phosphorus - 176
Equal in Potassium - 228
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Calcium +334.2%
Contains more Iron +67.6%
Contains more Magnesium +20.3%
Contains less Sodium -36.9%
Contains more Zinc +24.5%
Contains more Copper +166.2%
Equal in Phosphorus - 176
Equal in Potassium - 228

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 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

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

All nutrients comparison - raw data values

Nutrient Bread Hummus Opinion
Net carbs 51.07g 8.29g Bread
Protein 12.96g 7.9g Bread
Fats 4.27g 9.6g Hummus
Carbs 55.77g 14.29g Bread
Calories 313kcal 166kcal Bread
Starch g g
Fructose g g
Sugar 6.42g g Hummus
Fiber 4.7g 6g Hummus
Calcium 165mg 38mg Bread
Iron 4.09mg 2.44mg Bread
Magnesium 59mg 71mg Hummus
Phosphorus 188mg 176mg Bread
Potassium 223mg 228mg Hummus
Sodium 601mg 379mg Hummus
Zinc 1.47mg 1.83mg Hummus
Copper 0.198mg 0.527mg Hummus
Vitamin A 0IU 30IU Hummus
Vitamin E 0.24mg mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.18mg Bread
Vitamin B2 0.382mg 0.064mg Bread
Vitamin B3 6.25mg 0.582mg Bread
Vitamin B5 0.456mg 0.132mg Bread
Vitamin B6 0.153mg 0.2mg Hummus
Folate 86µg 83µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg µg Bread
Tryptophan 0.092mg mg Bread
Threonine 0.299mg mg Bread
Isoleucine 0.258mg mg Bread
Leucine 0.461mg mg Bread
Lysine 0.215mg mg Bread
Methionine 0.105mg mg Bread
Phenylalanine 0.315mg mg Bread
Valine 0.31mg mg Bread
Histidine 0.15mg mg Bread
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.989g 1.437g Bread
Monounsaturated Fat 1.019g 4.039g Hummus
Polyunsaturated fat 1.72g 3.613g Hummus

Which food is preferable for your diet?

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

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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

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.

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.