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Buckwheat vs Hummus - In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Hummus?

  • Buckwheat is richer in Copper, Vitamin B3, Magnesium, Vitamin B2, Phosphorus, Manganese, Vitamin B5, and Fiber, while Hummus is higher in Folate.
  • Buckwheat's daily need coverage for Copper is 64% higher.
  • Hummus has 12 times less Vitamin B3 than Buckwheat. Buckwheat has 7.02mg of Vitamin B3, while Hummus has 0.582mg.
  • Buckwheat is lower in Sodium.

We used Buckwheat and Hummus, commercial types in this comparison.

Infographic

Buckwheat 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
Contains more Magnesium +225.4%
Contains more Phosphorus +97.2%
Contains more Potassium +101.8%
Contains less Sodium -99.7%
Contains more Zinc +31.1%
Contains more Copper +108.7%
Contains more Calcium +111.1%
Contains more Iron +10.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Magnesium +225.4%
Contains more Phosphorus +97.2%
Contains more Potassium +101.8%
Contains less Sodium -99.7%
Contains more Zinc +31.1%
Contains more Copper +108.7%
Contains more Calcium +111.1%
Contains more Iron +10.9%

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
:
3
Hummus
Contains more Vitamin B2 +564.1%
Contains more Vitamin B3 +1106.2%
Contains more Vitamin B5 +834.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +78.2%
Contains more Folate +176.7%
Equal in Vitamin B6 - 0.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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 B2 +564.1%
Contains more Vitamin B3 +1106.2%
Contains more Vitamin B5 +834.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +78.2%
Contains more Folate +176.7%
Equal in Vitamin B6 - 0.2

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.
Buckwheat Hummus
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Hummus Opinion
Net carbs 61.5g 8.29g Buckwheat
Protein 13.25g 7.9g Buckwheat
Fats 3.4g 9.6g Hummus
Carbs 71.5g 14.29g Buckwheat
Calories 343kcal 166kcal Buckwheat
Starch g g
Fructose g g
Sugar g g
Fiber 10g 6g Buckwheat
Calcium 18mg 38mg Hummus
Iron 2.2mg 2.44mg Hummus
Magnesium 231mg 71mg Buckwheat
Phosphorus 347mg 176mg Buckwheat
Potassium 460mg 228mg Buckwheat
Sodium 1mg 379mg Buckwheat
Zinc 2.4mg 1.83mg Buckwheat
Copper 1.1mg 0.527mg Buckwheat
Vitamin A 0IU 30IU Hummus
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.18mg Hummus
Vitamin B2 0.425mg 0.064mg Buckwheat
Vitamin B3 7.02mg 0.582mg Buckwheat
Vitamin B5 1.233mg 0.132mg Buckwheat
Vitamin B6 0.21mg 0.2mg Buckwheat
Folate 30µg 83µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.192mg mg Buckwheat
Threonine 0.506mg mg Buckwheat
Isoleucine 0.498mg mg Buckwheat
Leucine 0.832mg mg Buckwheat
Lysine 0.672mg mg Buckwheat
Methionine 0.172mg mg Buckwheat
Phenylalanine 0.52mg mg Buckwheat
Valine 0.678mg mg Buckwheat
Histidine 0.309mg mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.741g 1.437g Buckwheat
Monounsaturated Fat 1.04g 4.039g Hummus
Polyunsaturated fat 1.039g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat 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
33
Buckwheat
16
Hummus
Mineral Summary Score
109
Buckwheat
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
80%
Buckwheat
47%
Hummus
Carbohydrates
72%
Buckwheat
14%
Hummus
Fats
16%
Buckwheat
44%
Hummus

Comparison summary

Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 48)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.1)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.696g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
Which food is richer in vitamins?
?
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.