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

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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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

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

All nutrients comparison - raw data values

Nutrient Hummus Bread Opinion
Net carbs 8.29g 51.07g Bread
Protein 7.9g 12.96g Bread
Fats 9.6g 4.27g Hummus
Carbs 14.29g 55.77g Bread
Calories 166kcal 313kcal Bread
Starch g g
Fructose g g
Sugar g 6.42g Hummus
Fiber 6g 4.7g Hummus
Calcium 38mg 165mg Bread
Iron 2.44mg 4.09mg Bread
Magnesium 71mg 59mg Hummus
Phosphorus 176mg 188mg Bread
Potassium 228mg 223mg Hummus
Sodium 379mg 601mg Hummus
Zinc 1.83mg 1.47mg Hummus
Copper 0.527mg 0.198mg Hummus
Vitamin A 30IU 0IU Hummus
Vitamin E mg 0.24mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Bread
Vitamin B1 0.18mg 0.439mg Bread
Vitamin B2 0.064mg 0.382mg Bread
Vitamin B3 0.582mg 6.25mg Bread
Vitamin B5 0.132mg 0.456mg Bread
Vitamin B6 0.2mg 0.153mg Hummus
Folate 83µg 86µg Bread
Vitamin B12 0µg 0µg
Vitamin K µg 5.7µg Bread
Tryptophan mg 0.092mg Bread
Threonine mg 0.299mg Bread
Isoleucine mg 0.258mg Bread
Leucine mg 0.461mg Bread
Lysine mg 0.215mg Bread
Methionine mg 0.105mg Bread
Phenylalanine mg 0.315mg Bread
Valine mg 0.31mg Bread
Histidine mg 0.15mg Bread
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.437g 0.989g Bread
Monounsaturated Fat 4.039g 1.019g Hummus
Polyunsaturated fat 3.613g 1.72g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.