Hummus vs. Buckwheat — In-Depth Nutrition Comparison
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How are hummus and buckwheat different?
- Hummus is higher than buckwheat in copper, iron, folate, manganese, phosphorus, fiber, vitamin B1, zinc, and vitamin B6.
- Hummus covers your daily need for copper, 42% more than buckwheat.
- Hummus contains 95 times more sodium than buckwheat. Hummus contains 379mg of sodium, while buckwheat contains 4mg.
- Buckwheat has a higher glycemic index (51) than hummus (6).
Hummus, commercial and Buckwheat groats, roasted, cooked types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +39.2% |
| Contains more CalciumCalcium | +442.9% |
| Contains more PotassiumPotassium | +159.1% |
| Contains more IronIron | +205% |
| Contains more CopperCopper | +261% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +151.4% |
| Contains more ManganeseManganese | +91.8% |
| Contains more SeleniumSelenium | +18.2% |
| Contains less SodiumSodium | -98.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +350% |
| Contains more Vitamin B2Vitamin B2 | +64.1% |
| Contains more Vitamin B6Vitamin B6 | +159.7% |
| Contains more FolateFolate | +492.9% |
| Contains more Vitamin B3Vitamin B3 | +61.5% |
| Contains more Vitamin B5Vitamin B5 | +172% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.146mg | 42% |
| Polyunsaturated fat | 3.613g | 0.188g | 23% |
| Iron | 2.44mg | 0.8mg | 21% |
| Folate | 83µg | 14µg | 17% |
| Manganese | 0.773mg | 0.403mg | 16% |
| Sodium | 379mg | 4mg | 16% |
| Phosphorus | 176mg | 70mg | 15% |
| Fats | 9.6g | 0.62g | 14% |
| Fiber | 6g | 2.7g | 13% |
| Vitamin B1 | 0.18mg | 0.04mg | 12% |
| Zinc | 1.83mg | 0.61mg | 11% |
| Monounsaturated fat | 4.039g | 0.188g | 10% |
| Protein | 7.9g | 3.38g | 9% |
| Vitamin B6 | 0.2mg | 0.077mg | 9% |
| Saturated fat | 1.437g | 0.134g | 6% |
| Vitamin B5 | 0.132mg | 0.359mg | 5% |
| Magnesium | 71mg | 51mg | 5% |
| Choline | 20.1mg | 4% | |
| Potassium | 228mg | 88mg | 4% |
| Calories | 166kcal | 92kcal | 4% |
| Calcium | 38mg | 7mg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin B2 | 0.064mg | 0.039mg | 2% |
| Vitamin B3 | 0.582mg | 0.94mg | 2% |
| Carbs | 14.29g | 19.94g | 2% |
| Selenium | 2.6µg | 2.2µg | 1% |
| Vitamin E | 0.09mg | 1% | |
| Net carbs | 8.29g | 17.24g | N/A |
| Sugar | 0.9g | N/A | |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.129mg | 0% | |
| Isoleucine | 0.127mg | 0% | |
| Leucine | 0.212mg | 0% | |
| Lysine | 0.172mg | 0% | |
| Methionine | 0.044mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.173mg | 0% | |
| Histidine | 0.079mg | 0% | |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +133.7% |
| Contains more FatsFats | +1448.4% |
| Contains more OtherOther | +276.7% |
| Contains more CarbsCarbs | +39.5% |
| Contains more WaterWater | +13.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2048.4% |
| Contains more Poly. FatPolyunsaturated fat | +1821.8% |
| Contains less Sat. FatSaturated fat | -90.7% |
