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Hummus vs Buckwheat - In-Depth Nutrition Comparison

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What are the main differences between Hummus and Buckwheat?

  • Hummus is richer in Folate, while Buckwheat is higher in Copper, Vitamin B3, Magnesium, Vitamin B2, Phosphorus, Manganese, Vitamin B5, and Fiber.
  • Buckwheat's daily need coverage for Copper is 64% higher.
  • Buckwheat has 379 times less Sodium than Hummus. Hummus has 379mg of Sodium, while Buckwheat has 1mg.

We used Hummus, commercial and Buckwheat types in this comparison.

Infographic

Hummus vs Buckwheat 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
Contains more Iron +10.9%
Contains more Calcium +111.1%
Contains more Potassium +101.8%
Contains more Magnesium +225.4%
Contains more Copper +108.7%
Contains more Zinc +31.1%
Contains more Phosphorus +97.2%
Contains less Sodium -99.7%
Equal in Iron - 2.2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +10.9%
Contains more Calcium +111.1%
Contains more Potassium +101.8%
Contains more Magnesium +225.4%
Contains more Copper +108.7%
Contains more Zinc +31.1%
Contains more Phosphorus +97.2%
Contains less Sodium -99.7%
Equal in Iron - 2.2

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
3
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +78.2%
Contains more Folate +176.7%
Contains more Vitamin B2 +564.1%
Contains more Vitamin B3 +1106.2%
Contains more Vitamin B5 +834.1%
Equal in Vitamin B6 - 0.21
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 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +78.2%
Contains more Folate +176.7%
Contains more Vitamin B2 +564.1%
Contains more Vitamin B3 +1106.2%
Contains more Vitamin B5 +834.1%
Equal in Vitamin B6 - 0.21

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
33
Buckwheat
Mineral Summary Score
66
Hummus
109
Buckwheat

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
80%
Buckwheat
Carbohydrates
14%
Hummus
72%
Buckwheat
Fats
44%
Hummus
16%
Buckwheat

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 Buckwheat
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Buckwheat
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 glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 48)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.1)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.696g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
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.

All nutrients comparison - raw data values

Nutrient Hummus Buckwheat Opinion
Calories 166 343 Buckwheat
Protein 7.9 13.25 Buckwheat
Fats 9.6 3.4 Hummus
Vitamin C 0 0
Carbs 14.29 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.44 2.2 Hummus
Calcium 38 18 Hummus
Potassium 228 460 Buckwheat
Magnesium 71 231 Buckwheat
Sugar
Fiber 6 10 Buckwheat
Copper 0.527 1.1 Buckwheat
Zinc 1.83 2.4 Buckwheat
Starch
Phosphorus 176 347 Buckwheat
Sodium 379 1 Buckwheat
Vitamin A 30 0 Hummus
Vitamin E
Vitamin D 0 0
Vitamin B1 0.18 0.101 Hummus
Vitamin B2 0.064 0.425 Buckwheat
Vitamin B3 0.582 7.02 Buckwheat
Vitamin B5 0.132 1.233 Buckwheat
Vitamin B6 0.2 0.21 Buckwheat
Vitamin B12 0 0
Vitamin K
Folate 83 30 Hummus
Trans Fat
Saturated Fat 1.437 0.741 Buckwheat
Monounsaturated Fat 4.039 1.04 Hummus
Polyunsaturated fat 3.613 1.039 Hummus
Tryptophan 0.192 Buckwheat
Threonine 0.506 Buckwheat
Isoleucine 0.498 Buckwheat
Leucine 0.832 Buckwheat
Lysine 0.672 Buckwheat
Methionine 0.172 Buckwheat
Phenylalanine 0.52 Buckwheat
Valine 0.678 Buckwheat
Histidine 0.309 Buckwheat
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.