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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
8%
Minerals Daily Need Coverage Score
64%
24%
Comparison summary
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 45)
Which food is cheaper?
Hummus is cheaper (difference - $0.9)
Which food is richer in minerals?
Hummus is relatively richer in minerals
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 375mg)
Which food is lower in Saturated fat?
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.