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Hummus vs Bulgur - In-Depth Nutrition Comparison

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Significant differences between Hummus and Bulgur

  • Hummus has more Copper, and Folate, however Bulgur is richer in Manganese, Vitamin B3, Fiber, Magnesium, Vitamin B5, Phosphorus, and Vitamin B6.
  • Bulgur covers your daily Manganese needs 99% more than Hummus.
  • Bulgur has 22 times less Sodium than Hummus. Hummus has 379mg of Sodium, while Bulgur has 17mg.

Specific food types used in this comparison are Hummus, commercial and Bulgur, dry.

Infographic

Hummus vs Bulgur 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
Hummus
2
:
6
Bulgur
Contains more Copper +57.3%
Contains more Magnesium +131%
Contains more Phosphorus +70.5%
Contains more Potassium +79.8%
Contains less Sodium -95.5%
Equal in Calcium - 35
Equal in Iron - 2.46
Equal in Zinc - 1.93
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Copper +57.3%
Contains more Magnesium +131%
Contains more Phosphorus +70.5%
Contains more Potassium +79.8%
Contains less Sodium -95.5%
Equal in Calcium - 35
Equal in Iron - 2.46
Equal in Zinc - 1.93

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
2
:
7
Bulgur
Contains more Vitamin A +233.3%
Contains more Folate +207.4%
Contains more Vitamin B1 +28.9%
Contains more Vitamin B2 +79.7%
Contains more Vitamin B3 +778.7%
Contains more Vitamin B5 +691.7%
Contains more Vitamin B6 +71%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin A +233.3%
Contains more Folate +207.4%
Contains more Vitamin B1 +28.9%
Contains more Vitamin B2 +79.7%
Contains more Vitamin B3 +778.7%
Contains more Vitamin B5 +691.7%
Contains more Vitamin B6 +71%

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

All nutrients comparison - raw data values

Nutrient Hummus Bulgur Opinion
Net carbs 8.29g 63.37g Bulgur
Protein 7.9g 12.29g Bulgur
Fats 9.6g 1.33g Hummus
Carbs 14.29g 75.87g Bulgur
Calories 166kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar g 0.41g Hummus
Fiber 6g 12.5g Bulgur
Calcium 38mg 35mg Hummus
Iron 2.44mg 2.46mg Bulgur
Magnesium 71mg 164mg Bulgur
Phosphorus 176mg 300mg Bulgur
Potassium 228mg 410mg Bulgur
Sodium 379mg 17mg Bulgur
Zinc 1.83mg 1.93mg Bulgur
Copper 0.527mg 0.335mg Hummus
Vitamin A 30IU 9IU Hummus
Vitamin E mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.18mg 0.232mg Bulgur
Vitamin B2 0.064mg 0.115mg Bulgur
Vitamin B3 0.582mg 5.114mg Bulgur
Vitamin B5 0.132mg 1.045mg Bulgur
Vitamin B6 0.2mg 0.342mg Bulgur
Folate 83µg 27µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Bulgur
Tryptophan mg 0.19mg Bulgur
Threonine mg 0.354mg Bulgur
Isoleucine mg 0.455mg Bulgur
Leucine mg 0.83mg Bulgur
Lysine mg 0.339mg Bulgur
Methionine mg 0.19mg Bulgur
Phenylalanine mg 0.58mg Bulgur
Valine mg 0.554mg Bulgur
Histidine mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.437g 0.232g Bulgur
Monounsaturated Fat 4.039g 0.173g Hummus
Polyunsaturated fat 3.613g 0.541g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
29
Bulgur
Mineral Summary Score
66
Hummus
69
Bulgur

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
74%
Bulgur
Carbohydrates
14%
Hummus
76%
Bulgur
Fats
44%
Hummus
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 41)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.5)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 362mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 1.205g)
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.