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Falafel vs. Hummus — In-Depth Nutrition Comparison

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What are the main differences between Falafel and Hummus?

  • Falafel is richer in Iron, Potassium, Vitamin B2, and Monounsaturated Fat, while Hummus is higher in Copper, and Vitamin B6.
  • Hummus's daily need coverage for Copper is 30% higher.
  • Hummus has 3 times less Vitamin B2 than Falafel. Falafel has 0.166mg of Vitamin B2, while Hummus has 0.064mg.
  • Hummus is lower in Saturated Fat.

We used Falafel, home-prepared and Hummus, commercial types in this comparison.

Infographic

Falafel 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.
:
4
Hummus
Contains more Calcium +42.1%
Contains more Iron +40.2%
Contains more Magnesium +15.5%
Contains more Potassium +156.6%
Contains less Sodium -22.4%
Contains more Zinc +22%
Contains more Copper +104.3%
Contains more Manganese +11.9%
Contains more Selenium +160%
Equal in Phosphorus - 176
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Calcium +42.1%
Contains more Iron +40.2%
Contains more Magnesium +15.5%
Contains more Potassium +156.6%
Contains less Sodium -22.4%
Contains more Zinc +22%
Contains more Copper +104.3%
Contains more Manganese +11.9%
Contains more Selenium +160%
Equal in Phosphorus - 176

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.
:
3
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin B2 +159.4%
Contains more Vitamin B3 +79.4%
Contains more Vitamin B5 +121.2%
Contains more Folate +12%
Contains more Vitamin A +130.8%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B6 +60%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +159.4%
Contains more Vitamin B3 +79.4%
Contains more Vitamin B5 +121.2%
Contains more Folate +12%
Contains more Vitamin A +130.8%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B6 +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Hummus
Contains more Protein +68.5%
Contains more Fats +85.4%
Contains more Carbs +122.8%
Contains more Other +50%
Contains more Water +92.3%
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
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 +68.5%
Contains more Fats +85.4%
Contains more Carbs +122.8%
Contains more Other +50%
Contains more Water +92.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Hummus
Contains more Monounsaturated Fat +151.8%
Contains more Polyunsaturated fat +15.1%
Contains less Saturated Fat -39.7%
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains more Monounsaturated Fat +151.8%
Contains more Polyunsaturated fat +15.1%
Contains less Saturated Fat -39.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Falafel Hummus Opinion
Net carbs 31.84g 8.29g Falafel
Protein 13.31g 7.9g Falafel
Fats 17.8g 9.6g Falafel
Carbs 31.84g 14.29g Falafel
Calories 333kcal 166kcal Falafel
Fiber 6g Hummus
Calcium 54mg 38mg Falafel
Iron 3.42mg 2.44mg Falafel
Magnesium 82mg 71mg Falafel
Phosphorus 192mg 176mg Falafel
Potassium 585mg 228mg Falafel
Sodium 294mg 379mg Falafel
Zinc 1.5mg 1.83mg Hummus
Copper 0.258mg 0.527mg Hummus
Manganese 0.691mg 0.773mg Hummus
Selenium 1µg 2.6µg Hummus
Vitamin A 13IU 30IU Hummus
Vitamin A RAE 1µg Falafel
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.18mg Hummus
Vitamin B2 0.166mg 0.064mg Falafel
Vitamin B3 1.044mg 0.582mg Falafel
Vitamin B5 0.292mg 0.132mg Falafel
Vitamin B6 0.125mg 0.2mg Hummus
Folate 93µg 83µg Falafel
Tryptophan 0.134mg Falafel
Threonine 0.492mg Falafel
Isoleucine 0.567mg Falafel
Leucine 0.944mg Falafel
Lysine 0.856mg Falafel
Methionine 0.187mg Falafel
Phenylalanine 0.707mg Falafel
Valine 0.562mg Falafel
Histidine 0.364mg Falafel
Saturated Fat 2.383g 1.437g Hummus
Monounsaturated Fat 10.171g 4.039g Falafel
Polyunsaturated fat 4.16g 3.613g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel 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
17%
Falafel
15%
Hummus
Minerals Daily Need Coverage Score
60%
Falafel
64%
Hummus

Comparison summary

Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 0.946g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 27)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $2.5)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 85mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.