Couscous vs. Hummus — In-Depth Nutrition Comparison

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What are the differences between couscous and hummus?

Couscous is higher in selenium; however, hummus is richer in copper, manganese, iron, phosphorus, fiber, folate, magnesium, and zinc.
Hummus's daily need coverage for copper is 54% more.
Hummus contains 11 times less selenium than couscous. Couscous contains 27.5µg of selenium, while hummus contains 2.6µg.
Couscous has less sodium.
Hummus has a lower glycemic index (6) than couscous (65).

We used Couscous, cooked and Hummus, commercial types in this article.

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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.

Couscous

Hummus

Contains less SodiumSodium	-98.7%
Contains more SeleniumSelenium	+957.7%

Contains more MagnesiumMagnesium	+787.5%
Contains more CalciumCalcium	+375%
Contains more PotassiumPotassium	+293.1%
Contains more IronIron	+542.1%
Contains more CopperCopper	+1185.4%
Contains more ZincZinc	+603.8%
Contains more PhosphorusPhosphorus	+700%
Contains more ManganeseManganese	+820.2%

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.

Couscous

Hummus

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+68.9%
Contains more Vitamin B5Vitamin B5	+181.1%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+185.7%
Contains more Vitamin B2Vitamin B2	+137%
Contains more Vitamin B6Vitamin B6	+292.2%
Contains more FolateFolate	+453.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.041mg	0.527mg	54%
Selenium	27.5µg	2.6µg	45%
Manganese	0.084mg	0.773mg	30%
Iron	0.38mg	2.44mg	26%
Polyunsaturated fat	0.064g	3.613g	24%
Phosphorus	22mg	176mg	22%
Fiber	1.4g	6g	18%
Folate	15µg	83µg	17%
Sodium	5mg	379mg	16%
Fats	0.16g	9.6g	15%
Magnesium	8mg	71mg	15%
Zinc	0.26mg	1.83mg	14%
Vitamin B6	0.051mg	0.2mg	11%
Vitamin B1	0.063mg	0.18mg	10%
Monounsaturated fat	0.022g	4.039g	10%
Protein	3.79g	7.9g	8%
Saturated fat	0.029g	1.437g	6%
Potassium	58mg	228mg	5%
Vitamin B5	0.371mg	0.132mg	5%
Calories	112kcal	166kcal	3%
Carbs	23.22g	14.29g	3%
Calcium	8mg	38mg	3%
Vitamin B2	0.027mg	0.064mg	3%
Vitamin B3	0.983mg	0.582mg	3%
Vitamin E	0.13mg		1%
Choline	3.3mg		1%
Protein per 100 calories	3.4g	4.8g	N/A
Calories per 10 g protein	296kcal	210kcal	N/A
Weight per 100 calories	89g	60g	N/A
Unsaturated / Saturated Fat ratio	3	5.3	N/A
Net carbs	21.82g	8.29g	N/A
Sugar	0.1g		N/A
Vitamin K	0.1µg		0%
Tryptophan	0.049mg		0%
Threonine	0.1mg		0%
Isoleucine	0.147mg		0%
Leucine	0.259mg		0%
Lysine	0.073mg		0%
Methionine	0.059mg		0%
Phenylalanine	0.184mg		0%
Valine	0.162mg		0%
Histidine	0.077mg		0%