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Hummus vs Couscous - In-Depth Nutrition Comparison

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What are the differences between Hummus and Couscous?

  • Hummus is higher in Copper, Manganese, Iron, Phosphorus, Fiber, Folate, Magnesium, and Zinc, however Couscous is richer in Selenium.
  • Hummus's daily need coverage for Copper is 54% more.
  • Couscous contains 76 times less Sodium than Hummus. Hummus contains 379mg of Sodium, while Couscous contains 5mg.

We used Hummus, commercial and Couscous, cooked types in this article.

Infographic

Hummus vs Couscous 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +375%
Contains more Iron +542.1%
Contains more Magnesium +787.5%
Contains more Phosphorus +700%
Contains more Potassium +293.1%
Contains more Zinc +603.8%
Contains more Copper +1185.4%
Contains less Sodium -98.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +375%
Contains more Iron +542.1%
Contains more Magnesium +787.5%
Contains more Phosphorus +700%
Contains more Potassium +293.1%
Contains more Zinc +603.8%
Contains more Copper +1185.4%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +137%
Contains more Vitamin B6 +292.2%
Contains more Folate +453.3%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B5 +181.1%
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 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +137%
Contains more Vitamin B6 +292.2%
Contains more Folate +453.3%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B5 +181.1%

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

All nutrients comparison - raw data values

Nutrient Hummus Couscous Opinion
Net carbs 8.29g 21.82g Couscous
Protein 7.9g 3.79g Hummus
Fats 9.6g 0.16g Hummus
Carbs 14.29g 23.22g Couscous
Calories 166kcal 112kcal Hummus
Starch g g
Fructose g g
Sugar g 0.1g Hummus
Fiber 6g 1.4g Hummus
Calcium 38mg 8mg Hummus
Iron 2.44mg 0.38mg Hummus
Magnesium 71mg 8mg Hummus
Phosphorus 176mg 22mg Hummus
Potassium 228mg 58mg Hummus
Sodium 379mg 5mg Couscous
Zinc 1.83mg 0.26mg Hummus
Copper 0.527mg 0.041mg Hummus
Vitamin A 30IU 0IU Hummus
Vitamin E mg 0.13mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.18mg 0.063mg Hummus
Vitamin B2 0.064mg 0.027mg Hummus
Vitamin B3 0.582mg 0.983mg Couscous
Vitamin B5 0.132mg 0.371mg Couscous
Vitamin B6 0.2mg 0.051mg Hummus
Folate 83µg 15µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Couscous
Tryptophan mg 0.049mg Couscous
Threonine mg 0.1mg Couscous
Isoleucine mg 0.147mg Couscous
Leucine mg 0.259mg Couscous
Lysine mg 0.073mg Couscous
Methionine mg 0.059mg Couscous
Phenylalanine mg 0.184mg Couscous
Valine mg 0.162mg Couscous
Histidine mg 0.077mg Couscous
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.437g 0.029g Couscous
Monounsaturated Fat 4.039g 0.022g Hummus
Polyunsaturated fat 3.613g 0.064g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Couscous
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
7
Couscous
Mineral Summary Score
66
Hummus
7
Couscous

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
23%
Couscous
Carbohydrates
14%
Hummus
23%
Couscous
Fats
44%
Hummus
1%
Couscous

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 374mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 1.408g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.2)
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.

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.