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  6. Bulgur dry vs. Hummus

Bulgur dry vs. Hummus — In-Depth Nutrition Comparison

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Significant differences between Bulgur dry and Hummus

  • Bulgur dry has more Manganese, Vitamin B3, Fiber, Magnesium, Vitamin B5, Phosphorus, and Vitamin B6, however, Hummus is richer in Copper, and Folate.
  • Bulgur dry covers your daily Manganese needs 99% more than Hummus.
  • Hummus has 9 times less Vitamin B3 than Bulgur dry. Bulgur dry has 5.114mg of Vitamin B3, while Hummus has 0.582mg.
  • Bulgur dry contains less Sodium.

Specific food types used in this comparison are Bulgur, dry and Hummus, commercial.

Infographic

Bulgur dry 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.
Bulgur dry
Bulgur dry
7
:
3
Hummus
Hummus
Contains more Magnesium +131%
Contains more Phosphorus +70.5%
Contains more Potassium +79.8%
Contains less Sodium -95.5%
Contains more Manganese +294.3%
Contains more Copper +57.3%
Contains more Selenium +13%
Equal in Calcium - 38
Equal in Iron - 2.44
Equal in Zinc - 1.83
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Magnesium +131%
Contains more Phosphorus +70.5%
Contains more Potassium +79.8%
Contains less Sodium -95.5%
Contains more Manganese +294.3%
Contains more Copper +57.3%
Contains more Selenium +13%
Equal in Calcium - 38
Equal in Iron - 2.44
Equal in Zinc - 1.83

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.
Bulgur dry
Bulgur dry
7
:
2
Hummus
Hummus
Contains more Vitamin B1 +28.9%
Contains more Vitamin B2 +79.7%
Contains more Vitamin B3 +778.7%
Contains more Vitamin B5 +691.7%
Contains more Vitamin B6 +71%
Contains more Vitamin A +233.3%
Contains more Folate +207.4%
Bulgur dry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Hummus
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 +28.9%
Contains more Vitamin B2 +79.7%
Contains more Vitamin B3 +778.7%
Contains more Vitamin B5 +691.7%
Contains more Vitamin B6 +71%
Contains more Vitamin A +233.3%
Contains more Folate +207.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
3
Hummus
Hummus
Contains more Protein +55.6%
Contains more Carbs +430.9%
Contains more Fats +621.8%
Contains more Water +639.9%
Equal in Other - 1.62
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Hummus
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 +55.6%
Contains more Carbs +430.9%
Contains more Fats +621.8%
Contains more Water +639.9%
Equal in Other - 1.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
1
:
2
Hummus
Hummus
Contains less Saturated Fat -83.9%
Contains more Monounsaturated Fat +2234.7%
Contains more Polyunsaturated fat +567.8%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -83.9%
Contains more Monounsaturated Fat +2234.7%
Contains more Polyunsaturated fat +567.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bulgur dry Hummus Opinion
Net carbs 63.37g 8.29g Bulgur dry
Protein 12.29g 7.9g Bulgur dry
Fats 1.33g 9.6g Hummus
Carbs 75.87g 14.29g Bulgur dry
Calories 342kcal 166kcal Bulgur dry
Sugar 0.41g Hummus
Fiber 12.5g 6g Bulgur dry
Calcium 35mg 38mg Hummus
Iron 2.46mg 2.44mg Bulgur dry
Magnesium 164mg 71mg Bulgur dry
Phosphorus 300mg 176mg Bulgur dry
Potassium 410mg 228mg Bulgur dry
Sodium 17mg 379mg Bulgur dry
Zinc 1.93mg 1.83mg Bulgur dry
Copper 0.335mg 0.527mg Hummus
Manganese 3.048mg 0.773mg Bulgur dry
Selenium 2.3µg 2.6µg Hummus
Vitamin A 9IU 30IU Hummus
Vitamin E 0.06mg Bulgur dry
Vitamin B1 0.232mg 0.18mg Bulgur dry
Vitamin B2 0.115mg 0.064mg Bulgur dry
Vitamin B3 5.114mg 0.582mg Bulgur dry
Vitamin B5 1.045mg 0.132mg Bulgur dry
Vitamin B6 0.342mg 0.2mg Bulgur dry
Folate 27µg 83µg Hummus
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg Bulgur dry
Threonine 0.354mg Bulgur dry
Isoleucine 0.455mg Bulgur dry
Leucine 0.83mg Bulgur dry
Lysine 0.339mg Bulgur dry
Methionine 0.19mg Bulgur dry
Phenylalanine 0.58mg Bulgur dry
Valine 0.554mg Bulgur dry
Histidine 0.285mg Bulgur dry
Saturated Fat 0.232g 1.437g Bulgur dry
Monounsaturated Fat 0.173g 4.039g Hummus
Polyunsaturated fat 0.541g 3.613g Hummus

Which food is preferable for your diet?

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

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
29%
Bulgur dry
16%
Hummus
Minerals Daily Need Coverage Score
96%
Bulgur dry
64%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 41)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.5)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 362mg)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 1.205g)
Which food is richer in vitamins?
Bulgur dry
Bulgur dry 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

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.