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

Hummus vs. Couscous — In-Depth Nutrition Comparison

Compare

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.
  • Hummus has a lower glycemic index (6) than couscous (65).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hummus
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +787.5%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +293.1%
Contains more IronIron +542.1%
Contains more CopperCopper +1185.4%
Contains more ZincZinc +603.8%
Contains more PhosphorusPhosphorus +700%
Contains more ManganeseManganese +820.2%
Contains less SodiumSodium -98.7%
Contains more SeleniumSelenium +957.7%

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%
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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +137%
Contains more Vitamin B6Vitamin B6 +292.2%
Contains more FolateFolate +453.3%
Contains more Vitamin B3Vitamin B3 +68.9%
Contains more Vitamin B5Vitamin B5 +181.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +108.4%
Contains more FatsFats +5900%
Contains more OtherOther +523.1%
Contains more CarbsCarbs +62.5%
~equal in Water ~72.57g

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +18259.1%
Contains more Poly. FatPolyunsaturated fat +5545.3%
Contains less Sat. FatSaturated fat -98%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 DV% diff.
Copper 0.527mg 0.041mg 54%
Selenium 2.6µg 27.5µg 45%
Manganese 0.773mg 0.084mg 30%
Iron 2.44mg 0.38mg 26%
Polyunsaturated fat 3.613g 0.064g 24%
Phosphorus 176mg 22mg 22%
Fiber 6g 1.4g 18%
Folate 83µg 15µg 17%
Sodium 379mg 5mg 16%
Fats 9.6g 0.16g 15%
Magnesium 71mg 8mg 15%
Zinc 1.83mg 0.26mg 14%
Vitamin B6 0.2mg 0.051mg 11%
Monounsaturated fat 4.039g 0.022g 10%
Vitamin B1 0.18mg 0.063mg 10%
Protein 7.9g 3.79g 8%
Saturated fat 1.437g 0.029g 6%
Vitamin B5 0.132mg 0.371mg 5%
Potassium 228mg 58mg 5%
Calories 166kcal 112kcal 3%
Vitamin B2 0.064mg 0.027mg 3%
Vitamin B3 0.582mg 0.983mg 3%
Calcium 38mg 8mg 3%
Carbs 14.29g 23.22g 3%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Net carbs 8.29g 21.82g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
14%
Hummus
7%
Couscous
Minerals Daily Need Coverage Score
64%
Hummus
22%
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

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. 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.