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Hummus vs. Barley — In-Depth Nutrition Comparison

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The main differences between hummus and barley

  • Hummus is richer in copper, manganese, phosphorus, folate, iron, magnesium, and zinc, yet barley is richer in selenium and vitamin B3.
  • Daily need coverage for copper for hummus is 47% higher.
  • Hummus contains 126 times more sodium than barley. Hummus contains 379mg of sodium, while barley contains 3mg.
  • Hummus has a lower glycemic index than barley.

Food types used in this article are Hummus, commercial and Barley, pearled, cooked.

Infographic

Hummus vs Barley 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.
Hummus
8
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%
Barley
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Contains more MagnesiumMagnesium +222.7%
Contains more CalciumCalcium +245.5%
Contains more PotassiumPotassium +145.2%
Contains more IronIron +83.5%
Contains more CopperCopper +401.9%
Contains more ZincZinc +123.2%
Contains more PhosphorusPhosphorus +225.9%
Contains more ManganeseManganese +198.5%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +230.8%

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.
Hummus
3
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%
Barley
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% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Contains more Vitamin B1Vitamin B1 +116.9%
Contains more Vitamin B6Vitamin B6 +73.9%
Contains more FolateFolate +418.8%
Contains more Vitamin B3Vitamin B3 +254.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.062mg
~equal in Vitamin B5 ~0.135mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Barley DV% diff.
Copper 0.527mg 0.105mg 47%
Polyunsaturated fat 3.613g 0.214g 23%
Manganese 0.773mg 0.259mg 22%
Phosphorus 176mg 54mg 17%
Folate 83µg 16µg 17%
Sodium 379mg 3mg 16%
Fats 9.6g 0.44g 14%
Iron 2.44mg 1.33mg 14%
Magnesium 71mg 22mg 12%
Selenium 2.6µg 8.6µg 11%
Protein 7.9g 2.26g 11%
Monounsaturated fat 4.039g 0.057g 10%
Vitamin B3 0.582mg 2.063mg 9%
Fiber 6g 3.8g 9%
Zinc 1.83mg 0.82mg 9%
Vitamin B1 0.18mg 0.083mg 8%
Vitamin B6 0.2mg 0.115mg 7%
Saturated fat 1.437g 0.093g 6%
Carbs 14.29g 28.22g 5%
Potassium 228mg 93mg 4%
Calcium 38mg 11mg 3%
Choline 13.4mg 2%
Calories 166kcal 123kcal 2%
Vitamin K 0.8µg 1%
Net carbs 8.29g 24.42g N/A
Sugar 0.28g N/A
Vitamin E 0.01mg 0%
Vitamin B2 0.064mg 0.062mg 0%
Vitamin B5 0.132mg 0.135mg 0%
Tryptophan 0.038mg 0%
Threonine 0.077mg 0%
Isoleucine 0.083mg 0%
Leucine 0.154mg 0%
Lysine 0.084mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.127mg 0%
Valine 0.111mg 0%
Histidine 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Barley
2
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more ProteinProtein +249.6%
Contains more FatsFats +2081.8%
Contains more OtherOther +478.6%
Contains more CarbsCarbs +97.5%
~equal in Water ~68.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Contains more Mono. FatMonounsaturated fat +6986%
Contains more Poly. FatPolyunsaturated fat +1588.3%
Contains less Sat. FatSaturated fat -93.5%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.