Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Hummus vs. Bulgur — In-Depth Nutrition Comparison

Compare

Differences between hummus and bulgur

  • Bulgur contains less copper, phosphorus, iron, folate, zinc, vitamin B1, magnesium, vitamin B6, and manganese than hummus.
  • Hummus's daily need coverage for copper is 50% higher.
  • Bulgur contains 76 times less sodium than hummus. Hummus contains 379mg of sodium, while bulgur contains 5mg.
  • Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of bulgur is 47.

The food types used in this comparison are Hummus, commercial and Bulgur, cooked.

Infographic

Hummus vs Bulgur 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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more MagnesiumMagnesium +121.9%
Contains more CalciumCalcium +280%
Contains more PotassiumPotassium +235.3%
Contains more IronIron +154.2%
Contains more CopperCopper +602.7%
Contains more ZincZinc +221.1%
Contains more PhosphorusPhosphorus +340%
Contains more ManganeseManganese +26.9%
Contains more SeleniumSelenium +333.3%
Contains less SodiumSodium -98.7%

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Bulgur
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin B1Vitamin B1 +215.8%
Contains more Vitamin B2Vitamin B2 +128.6%
Contains more Vitamin B6Vitamin B6 +141%
Contains more FolateFolate +361.1%
Contains more Vitamin B3Vitamin B3 +71.8%
Contains more Vitamin B5Vitamin B5 +160.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Bulgur DV% diff.
Copper 0.527mg 0.075mg 50%
Polyunsaturated fat 3.613g 0.098g 23%
Iron 2.44mg 0.96mg 19%
Phosphorus 176mg 40mg 19%
Sodium 379mg 5mg 16%
Folate 83µg 18µg 16%
Fats 9.6g 0.24g 14%
Zinc 1.83mg 0.57mg 11%
Protein 7.9g 3.08g 10%
Monounsaturated fat 4.039g 0.031g 10%
Vitamin B1 0.18mg 0.057mg 10%
Magnesium 71mg 32mg 9%
Vitamin B6 0.2mg 0.083mg 9%
Manganese 0.773mg 0.609mg 7%
Fiber 6g 4.5g 6%
Saturated fat 1.437g 0.042g 6%
Potassium 228mg 68mg 5%
Vitamin B5 0.132mg 0.344mg 4%
Selenium 2.6µg 0.6µg 4%
Calories 166kcal 83kcal 4%
Vitamin B2 0.064mg 0.028mg 3%
Vitamin B3 0.582mg 1mg 3%
Calcium 38mg 10mg 3%
Choline 6.9mg 1%
Carbs 14.29g 18.58g 1%
Net carbs 8.29g 14.08g N/A
Sugar 0.1g N/A
Vitamin E 0.01mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.048mg 0%
Threonine 0.089mg 0%
Isoleucine 0.114mg 0%
Leucine 0.208mg 0%
Lysine 0.085mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.145mg 0%
Valine 0.139mg 0%
Histidine 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more ProteinProtein +156.5%
Contains more FatsFats +3900%
Contains more OtherOther +376.5%
Contains more CarbsCarbs +30%
Contains more WaterWater +16.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated fat +12929%
Contains more Poly. FatPolyunsaturated fat +3586.7%
Contains less Sat. FatSaturated fat -97.1%

People also compare

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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.