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  6. Couscous vs. Hummus

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.

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

Infographic

Couscous 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.
Couscous
Couscous
2
:
8
Hummus
Hummus
Contains less Sodium -98.7%
Contains more Selenium +957.7%
Contains more Calcium +375%
Contains more Iron +542.1%
Contains more Magnesium +787.5%
Contains more Phosphorus +700%
Contains more Potassium +293.1%
Contains more Zinc +603.8%
Contains more Copper +1185.4%
Contains more Manganese +820.2%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains less Sodium -98.7%
Contains more Selenium +957.7%
Contains more Calcium +375%
Contains more Iron +542.1%
Contains more Magnesium +787.5%
Contains more Phosphorus +700%
Contains more Potassium +293.1%
Contains more Zinc +603.8%
Contains more Copper +1185.4%
Contains more Manganese +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
Couscous
4
:
5
Hummus
Hummus
Contains more Vitamin B3 +68.9%
Contains more Vitamin B5 +181.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +137%
Contains more Vitamin B6 +292.2%
Contains more Folate +453.3%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
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 B3 +68.9%
Contains more Vitamin B5 +181.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +137%
Contains more Vitamin B6 +292.2%
Contains more Folate +453.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Hummus
Hummus
Contains more Carbs +62.5%
Contains more Protein +108.4%
Contains more Fats +5900%
Contains more Other +523.1%
Equal in Water - 66.59
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 Carbs +62.5%
Contains more Protein +108.4%
Contains more Fats +5900%
Contains more Other +523.1%
Equal in Water - 66.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Hummus
Hummus
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +18259.1%
Contains more Polyunsaturated fat +5545.3%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +18259.1%
Contains more Polyunsaturated fat +5545.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Hummus Opinion
Net carbs 21.82g 8.29g Couscous
Protein 3.79g 7.9g Hummus
Fats 0.16g 9.6g Hummus
Carbs 23.22g 14.29g Couscous
Calories 112kcal 166kcal Hummus
Sugar 0.1g Hummus
Fiber 1.4g 6g Hummus
Calcium 8mg 38mg Hummus
Iron 0.38mg 2.44mg Hummus
Magnesium 8mg 71mg Hummus
Phosphorus 22mg 176mg Hummus
Potassium 58mg 228mg Hummus
Sodium 5mg 379mg Couscous
Zinc 0.26mg 1.83mg Hummus
Copper 0.041mg 0.527mg Hummus
Manganese 0.084mg 0.773mg Hummus
Selenium 27.5µg 2.6µg Couscous
Vitamin A 0IU 30IU Hummus
Vitamin E 0.13mg Couscous
Vitamin B1 0.063mg 0.18mg Hummus
Vitamin B2 0.027mg 0.064mg Hummus
Vitamin B3 0.983mg 0.582mg Couscous
Vitamin B5 0.371mg 0.132mg Couscous
Vitamin B6 0.051mg 0.2mg Hummus
Folate 15µg 83µg Hummus
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg Couscous
Threonine 0.1mg Couscous
Isoleucine 0.147mg Couscous
Leucine 0.259mg Couscous
Lysine 0.073mg Couscous
Methionine 0.059mg Couscous
Phenylalanine 0.184mg Couscous
Valine 0.162mg Couscous
Histidine 0.077mg Couscous
Saturated Fat 0.029g 1.437g Couscous
Monounsaturated Fat 0.022g 4.039g Hummus
Polyunsaturated fat 0.064g 3.613g Hummus

Which food is preferable for your diet?

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

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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
7%
Couscous
16%
Hummus
Minerals Daily Need Coverage Score
22%
Couscous
64%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 374mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 1.408g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.