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Hummus vs Bread - In-Depth Nutrition Comparison

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Summary of differences between Hummus and Bread

  • Hummus has more Copper, however Bread is higher in Selenium, Vitamin B3, Manganese, Vitamin B2, Vitamin B1, Iron, Calcium, and Vitamin B5.
  • Bread covers your daily need of Selenium 56% more than Hummus.
  • Hummus has 3 times more Copper than Bread. While Hummus has 0.527mg of Copper, Bread has only 0.198mg.
  • Hummus has less Sodium.

These are the specific foods used in this comparison Hummus, commercial and Bread, wheat, toasted.

Infographic

Hummus vs Bread 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
Hummus
5
:
3
Bread
Contains more Magnesium +20.3%
Contains more Copper +166.2%
Contains more Zinc +24.5%
Contains less Sodium -36.9%
Contains more Iron +67.6%
Contains more Calcium +334.2%
Equal in Potassium - 223
Equal in Phosphorus - 188
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Magnesium +20.3%
Contains more Copper +166.2%
Contains more Zinc +24.5%
Contains less Sodium -36.9%
Contains more Iron +67.6%
Contains more Calcium +334.2%
Equal in Potassium - 223
Equal in Phosphorus - 188

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
Hummus
2
:
8
Bread
Contains more Vitamin A +∞%
Contains more Vitamin B6 +30.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +143.9%
Contains more Vitamin B2 +496.9%
Contains more Vitamin B3 +973.9%
Contains more Vitamin B5 +245.5%
Equal in Folate - 86
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +30.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +143.9%
Contains more Vitamin B2 +496.9%
Contains more Vitamin B3 +973.9%
Contains more Vitamin B5 +245.5%
Equal in Folate - 86

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
16
Hummus
38
Bread
Mineral Summary Score
66
Hummus
66
Bread

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
47%
Hummus
78%
Bread
Carbohydrates
14%
Hummus
56%
Bread
Fats
44%
Hummus
20%
Bread

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.
Hummus Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price 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
Hummus Bread
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 - 6.42g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 222mg)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 54)
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 0.448g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.2)
Which food is richer in vitamins?
Bread
Bread 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 Hummus Bread Opinion
Calories 166 313 Bread
Protein 7.9 12.96 Bread
Fats 9.6 4.27 Hummus
Vitamin C 0 0.2 Bread
Carbs 14.29 55.77 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 2.44 4.09 Bread
Calcium 38 165 Bread
Potassium 228 223 Hummus
Magnesium 71 59 Hummus
Sugar 6.42 Hummus
Fiber 6 4.7 Hummus
Copper 0.527 0.198 Hummus
Zinc 1.83 1.47 Hummus
Starch
Phosphorus 176 188 Bread
Sodium 379 601 Hummus
Vitamin A 30 0 Hummus
Vitamin E 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.18 0.439 Bread
Vitamin B2 0.064 0.382 Bread
Vitamin B3 0.582 6.25 Bread
Vitamin B5 0.132 0.456 Bread
Vitamin B6 0.2 0.153 Hummus
Vitamin B12 0 0
Vitamin K 5.7 Bread
Folate 83 86 Bread
Trans Fat
Saturated Fat 1.437 0.989 Bread
Monounsaturated Fat 4.039 1.019 Hummus
Polyunsaturated fat 3.613 1.72 Hummus
Tryptophan 0.092 Bread
Threonine 0.299 Bread
Isoleucine 0.258 Bread
Leucine 0.461 Bread
Lysine 0.215 Bread
Methionine 0.105 Bread
Phenylalanine 0.315 Bread
Valine 0.31 Bread
Histidine 0.15 Bread
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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.