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.

Hummus

Buckwheat

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.

Hummus

Buckwheat

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

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%
Sodium	379mg	4mg	16%
Manganese	0.773mg	0.403mg	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%
Magnesium	71mg	51mg	5%
Vitamin B5	0.132mg	0.359mg	5%
Calories	166kcal	92kcal	4%
Potassium	228mg	88mg	4%
Choline		20.1mg	4%
Calcium	38mg	7mg	3%
Carbs	14.29g	19.94g	2%
Vitamin B2	0.064mg	0.039mg	2%
Vitamin B3	0.582mg	0.94mg	2%
Vitamin K		1.9µg	2%
Vitamin E		0.09mg	1%
Selenium	2.6µg	2.2µg	1%
Protein per 100 calories	4.8g	3.7g	N/A
Calories per 10 g protein	210kcal	272kcal	N/A
Weight per 100 calories	60g	109g	N/A
Unsaturated / Saturated Fat ratio	5.3	2.8	N/A
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%