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  6. Hummus vs. Bulgur dry

Hummus vs. Bulgur dry — In-Depth Nutrition Comparison

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Significant differences between Hummus and Bulgur dry

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

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

Infographic

Hummus vs Bulgur dry 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
Hummus
3
:
7
Bulgur dry
Bulgur dry
Contains more Copper +57.3%
Contains more Selenium +13%
Contains more Magnesium +131%
Contains more Phosphorus +70.5%
Contains more Potassium +79.8%
Contains less Sodium -95.5%
Contains more Manganese +294.3%
Equal in Calcium - 35
Equal in Iron - 2.46
Equal in Zinc - 1.93
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Copper +57.3%
Contains more Selenium +13%
Contains more Magnesium +131%
Contains more Phosphorus +70.5%
Contains more Potassium +79.8%
Contains less Sodium -95.5%
Contains more Manganese +294.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hummus
Hummus
2
:
7
Bulgur dry
Bulgur dry
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%
Hummus
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%
Bulgur dry
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
3
:
2
Bulgur dry
Bulgur dry
Contains more Fats +621.8%
Contains more Water +639.9%
Contains more Protein +55.6%
Contains more Carbs +430.9%
Equal in Other - 1.51
Hummus
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 dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Fats +621.8%
Contains more Water +639.9%
Contains more Protein +55.6%
Contains more Carbs +430.9%
Equal in Other - 1.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
:
1
Bulgur dry
Bulgur dry
Contains more Monounsaturated Fat +2234.7%
Contains more Polyunsaturated fat +567.8%
Contains less Saturated Fat -83.9%
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +2234.7%
Contains more Polyunsaturated fat +567.8%
Contains less Saturated Fat -83.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Bulgur dry
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 dry Opinion
Net carbs 8.29g 63.37g Bulgur dry
Protein 7.9g 12.29g Bulgur dry
Fats 9.6g 1.33g Hummus
Carbs 14.29g 75.87g Bulgur dry
Calories 166kcal 342kcal Bulgur dry
Sugar 0.41g Hummus
Fiber 6g 12.5g Bulgur dry
Calcium 38mg 35mg Hummus
Iron 2.44mg 2.46mg Bulgur dry
Magnesium 71mg 164mg Bulgur dry
Phosphorus 176mg 300mg Bulgur dry
Potassium 228mg 410mg Bulgur dry
Sodium 379mg 17mg Bulgur dry
Zinc 1.83mg 1.93mg Bulgur dry
Copper 0.527mg 0.335mg Hummus
Manganese 0.773mg 3.048mg Bulgur dry
Selenium 2.6µg 2.3µg Hummus
Vitamin A 30IU 9IU Hummus
Vitamin E 0.06mg Bulgur dry
Vitamin B1 0.18mg 0.232mg Bulgur dry
Vitamin B2 0.064mg 0.115mg Bulgur dry
Vitamin B3 0.582mg 5.114mg Bulgur dry
Vitamin B5 0.132mg 1.045mg Bulgur dry
Vitamin B6 0.2mg 0.342mg Bulgur dry
Folate 83µg 27µg Hummus
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg Bulgur dry
Threonine 0.354mg Bulgur dry
Isoleucine 0.455mg Bulgur dry
Leucine 0.83mg Bulgur dry
Lysine 0.339mg Bulgur dry
Methionine 0.19mg Bulgur dry
Phenylalanine 0.58mg Bulgur dry
Valine 0.554mg Bulgur dry
Histidine 0.285mg Bulgur dry
Saturated Fat 1.437g 0.232g Bulgur dry
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 dry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
16%
Hummus
29%
Bulgur dry
Minerals Daily Need Coverage Score
64%
Hummus
96%
Bulgur dry

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 dry
Bulgur dry contains less Sodium (difference - 362mg)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 1.205g)
Which food is richer in vitamins?
Bulgur dry
Bulgur dry 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

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 dry - 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.