Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Hummus
  5. Compare
  6. Hummus vs. Buckwheat

Hummus vs. Buckwheat — In-Depth Nutrition Comparison

Compare

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 of Copper 42% more than Buckwheat.
  • Hummus contains 95 times more Sodium than Buckwheat. Hummus contains 379mg of Sodium, while Buckwheat contains 4mg.

Hummus, commercial and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Hummus vs Buckwheat 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.
Hummus
Hummus
9
:
1
Buckwheat
Buckwheat
Contains more Calcium +442.9%
Contains more Iron +205%
Contains more Magnesium +39.2%
Contains more Phosphorus +151.4%
Contains more Potassium +159.1%
Contains more Zinc +200%
Contains more Copper +261%
Contains more Manganese +91.8%
Contains more Selenium +18.2%
Contains less Sodium -98.9%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +442.9%
Contains more Iron +205%
Contains more Magnesium +39.2%
Contains more Phosphorus +151.4%
Contains more Potassium +159.1%
Contains more Zinc +200%
Contains more Copper +261%
Contains more Manganese +91.8%
Contains more Selenium +18.2%
Contains less Sodium -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.
Hummus
Hummus
5
:
4
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +64.1%
Contains more Vitamin B6 +159.7%
Contains more Folate +492.9%
Contains more Vitamin B3 +61.5%
Contains more Vitamin B5 +172%
Hummus
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%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +64.1%
Contains more Vitamin B6 +159.7%
Contains more Folate +492.9%
Contains more Vitamin B3 +61.5%
Contains more Vitamin B5 +172%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
3
:
2
Buckwheat
Buckwheat
Contains more Protein +133.7%
Contains more Fats +1448.4%
Contains more Other +276.7%
Contains more Carbs +39.5%
Contains more Water +13.6%
Hummus
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +133.7%
Contains more Fats +1448.4%
Contains more Other +276.7%
Contains more Carbs +39.5%
Contains more Water +13.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +2048.4%
Contains more Polyunsaturated fat +1821.8%
Contains less Saturated Fat -90.7%
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +2048.4%
Contains more Polyunsaturated fat +1821.8%
Contains less Saturated Fat -90.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Buckwheat Opinion
Net carbs 8.29g 17.24g Buckwheat
Protein 7.9g 3.38g Hummus
Fats 9.6g 0.62g Hummus
Carbs 14.29g 19.94g Buckwheat
Calories 166kcal 92kcal Hummus
Fructose 0.1g Buckwheat
Sugar 0.9g Hummus
Fiber 6g 2.7g Hummus
Calcium 38mg 7mg Hummus
Iron 2.44mg 0.8mg Hummus
Magnesium 71mg 51mg Hummus
Phosphorus 176mg 70mg Hummus
Potassium 228mg 88mg Hummus
Sodium 379mg 4mg Buckwheat
Zinc 1.83mg 0.61mg Hummus
Copper 0.527mg 0.146mg Hummus
Manganese 0.773mg 0.403mg Hummus
Selenium 2.6µg 2.2µg Hummus
Vitamin A 30IU 0IU Hummus
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.18mg 0.04mg Hummus
Vitamin B2 0.064mg 0.039mg Hummus
Vitamin B3 0.582mg 0.94mg Buckwheat
Vitamin B5 0.132mg 0.359mg Buckwheat
Vitamin B6 0.2mg 0.077mg Hummus
Folate 83µg 14µg Hummus
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 1.437g 0.134g Buckwheat
Monounsaturated Fat 4.039g 0.188g Hummus
Polyunsaturated fat 3.613g 0.188g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Hummus
Hummus vs Chickpea raw
Chickpea raw
Hummus
Hummus vs Refried beans
Refried beans
Hummus
Hummus vs Miso
Miso
Buckwheat
Buckwheat vs Teff
Teff
Buckwheat
Buckwheat vs Wheat
Wheat
Buckwheat
Buckwheat vs Oatmeal
Oatmeal

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
16%
Hummus
8%
Buckwheat
Minerals Daily Need Coverage Score
64%
Hummus
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 45)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.9)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 375mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.303g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.