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Bulgur vs Hummus - In-Depth Nutrition Comparison

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Significant differences between Bulgur and Hummus

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

Specific food types used in this comparison are Bulgur, dry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
6
:
2
Hummus
Contains more Potassium +79.8%
Contains more Magnesium +131%
Contains more Phosphorus +70.5%
Contains less Sodium -95.5%
Contains more Copper +57.3%
Equal in Iron - 2.44
Equal in Calcium - 38
Equal in Zinc - 1.83
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Contains more Potassium +79.8%
Contains more Magnesium +131%
Contains more Phosphorus +70.5%
Contains less Sodium -95.5%
Contains more Copper +57.3%
Equal in Iron - 2.44
Equal in Calcium - 38
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
7
:
2
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
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 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%

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
29
Bulgur
16
Hummus
Mineral Summary Score
69
Bulgur
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
74%
Bulgur
47%
Hummus
Carbohydrates
76%
Bulgur
14%
Hummus
Fats
6%
Bulgur
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.
Bulgur 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur 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 - 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
Bulgur contains less Sodium (difference - 362mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 1.205g)
Which food is richer in vitamins?
Bulgur
Bulgur 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 Bulgur Hummus Opinion
Calories 342 166 Bulgur
Protein 12.29 7.9 Bulgur
Fats 1.33 9.6 Hummus
Vitamin C 0 0
Carbs 75.87 14.29 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 2.44 Bulgur
Calcium 35 38 Hummus
Potassium 410 228 Bulgur
Magnesium 164 71 Bulgur
Sugar 0.41 Hummus
Fiber 12.5 6 Bulgur
Copper 0.335 0.527 Hummus
Zinc 1.93 1.83 Bulgur
Starch
Phosphorus 300 176 Bulgur
Sodium 17 379 Bulgur
Vitamin A 9 30 Hummus
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.18 Bulgur
Vitamin B2 0.115 0.064 Bulgur
Vitamin B3 5.114 0.582 Bulgur
Vitamin B5 1.045 0.132 Bulgur
Vitamin B6 0.342 0.2 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folate 27 83 Hummus
Trans Fat
Saturated Fat 0.232 1.437 Bulgur
Monounsaturated Fat 0.173 4.039 Hummus
Polyunsaturated fat 0.541 3.613 Hummus
Tryptophan 0.19 Bulgur
Threonine 0.354 Bulgur
Isoleucine 0.455 Bulgur
Leucine 0.83 Bulgur
Lysine 0.339 Bulgur
Methionine 0.19 Bulgur
Phenylalanine 0.58 Bulgur
Valine 0.554 Bulgur
Histidine 0.285 Bulgur
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. Bulgur - 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.