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Bulgur vs. Hummus — In-Depth Nutrition Comparison

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Differences between bulgur and hummus

  • Bulgur contains less copper, phosphorus, iron, folate, zinc, vitamin B1, magnesium, vitamin B6, and manganese than hummus.
  • Hummus's daily need coverage for copper is 50% higher.
  • The amount of sodium in bulgur is lower.
  • Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of bulgur is 47.

The food types used in this comparison are Bulgur, cooked and Hummus, commercial.

Infographic

Bulgur 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Hummus
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +121.9%
Contains more CalciumCalcium +280%
Contains more PotassiumPotassium +235.3%
Contains more IronIron +154.2%
Contains more CopperCopper +602.7%
Contains more ZincZinc +221.1%
Contains more PhosphorusPhosphorus +340%
Contains more ManganeseManganese +26.9%
Contains more SeleniumSelenium +333.3%

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.
Bulgur
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Hummus
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +71.8%
Contains more Vitamin B5Vitamin B5 +160.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +215.8%
Contains more Vitamin B2Vitamin B2 +128.6%
Contains more Vitamin B6Vitamin B6 +141%
Contains more FolateFolate +361.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Hummus DV% diff.
Copper 0.075mg 0.527mg 50%
Polyunsaturated fat 0.098g 3.613g 23%
Iron 0.96mg 2.44mg 19%
Phosphorus 40mg 176mg 19%
Sodium 5mg 379mg 16%
Folate 18µg 83µg 16%
Fats 0.24g 9.6g 14%
Zinc 0.57mg 1.83mg 11%
Protein 3.08g 7.9g 10%
Monounsaturated fat 0.031g 4.039g 10%
Vitamin B1 0.057mg 0.18mg 10%
Magnesium 32mg 71mg 9%
Vitamin B6 0.083mg 0.2mg 9%
Manganese 0.609mg 0.773mg 7%
Fiber 4.5g 6g 6%
Saturated fat 0.042g 1.437g 6%
Potassium 68mg 228mg 5%
Vitamin B5 0.344mg 0.132mg 4%
Selenium 0.6µg 2.6µg 4%
Calories 83kcal 166kcal 4%
Vitamin B2 0.028mg 0.064mg 3%
Vitamin B3 1mg 0.582mg 3%
Calcium 10mg 38mg 3%
Choline 6.9mg 1%
Carbs 18.58g 14.29g 1%
Net carbs 14.08g 8.29g N/A
Sugar 0.1g N/A
Vitamin E 0.01mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.048mg 0%
Threonine 0.089mg 0%
Isoleucine 0.114mg 0%
Leucine 0.208mg 0%
Lysine 0.085mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.145mg 0%
Valine 0.139mg 0%
Histidine 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Hummus
3
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 CarbsCarbs +30%
Contains more WaterWater +16.8%
Contains more ProteinProtein +156.5%
Contains more FatsFats +3900%
Contains more OtherOther +376.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +12929%
Contains more Poly. FatPolyunsaturated fat +3586.7%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.