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Hummus vs Falafel - In-Depth Nutrition Comparison

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What are the main differences between Hummus and Falafel?

  • Hummus is richer in Copper, and Vitamin B6, while Falafel is higher in Iron, Potassium, Vitamin B2, and Monounsaturated Fat.
  • Hummus's daily need coverage for Copper is 30% higher.
  • Falafel has 2 times less Vitamin B6 than Hummus. Hummus has 0.2mg of Vitamin B6, while Falafel has 0.125mg.
  • Hummus is lower in Saturated Fat.

We used Hummus, commercial and Falafel, home-prepared types in this comparison.

Infographic

Hummus vs Falafel 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
:
Contains more Copper +104.3%
Contains more Zinc +22%
Contains more Iron +40.2%
Contains more Calcium +42.1%
Contains more Potassium +156.6%
Contains more Magnesium +15.5%
Contains less Sodium -22.4%
Equal in Phosphorus - 192
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Contains more Copper +104.3%
Contains more Zinc +22%
Contains more Iron +40.2%
Contains more Calcium +42.1%
Contains more Potassium +156.6%
Contains more Magnesium +15.5%
Contains less Sodium -22.4%
Equal in Phosphorus - 192

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
3
:
Contains more Vitamin A +130.8%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B6 +60%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +159.4%
Contains more Vitamin B3 +79.4%
Contains more Vitamin B5 +121.2%
Contains more Folate +12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
Contains more Vitamin A +130.8%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B6 +60%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +159.4%
Contains more Vitamin B3 +79.4%
Contains more Vitamin B5 +121.2%
Contains more Folate +12%

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
18
Falafel
Mineral Summary Score
66
Hummus
63
Falafel

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
80%
Falafel
Carbohydrates
14%
Hummus
32%
Falafel
Fats
44%
Hummus
82%
Falafel

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 0.946g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 27)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $2.5)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 85mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
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.

All nutrients comparison - raw data values

Nutrient Hummus Falafel Opinion
Calories 166 333 Falafel
Protein 7.9 13.31 Falafel
Fats 9.6 17.8 Falafel
Vitamin C 0 1.6 Falafel
Carbs 14.29 31.84 Falafel
Cholesterol 0 0
Vitamin D 0 0
Iron 2.44 3.42 Falafel
Calcium 38 54 Falafel
Potassium 228 585 Falafel
Magnesium 71 82 Falafel
Sugar
Fiber 6 Hummus
Copper 0.527 0.258 Hummus
Zinc 1.83 1.5 Hummus
Starch
Phosphorus 176 192 Falafel
Sodium 379 294 Falafel
Vitamin A 30 13 Hummus
Vitamin E
Vitamin D 0 0
Vitamin B1 0.18 0.146 Hummus
Vitamin B2 0.064 0.166 Falafel
Vitamin B3 0.582 1.044 Falafel
Vitamin B5 0.132 0.292 Falafel
Vitamin B6 0.2 0.125 Hummus
Vitamin B12 0 0
Vitamin K
Folate 83 93 Falafel
Trans Fat 0 Hummus
Saturated Fat 1.437 2.383 Hummus
Monounsaturated Fat 4.039 10.171 Falafel
Polyunsaturated fat 3.613 4.16 Falafel
Tryptophan 0.134 Falafel
Threonine 0.492 Falafel
Isoleucine 0.567 Falafel
Leucine 0.944 Falafel
Lysine 0.856 Falafel
Methionine 0.187 Falafel
Phenylalanine 0.707 Falafel
Valine 0.562 Falafel
Histidine 0.364 Falafel
Fructose

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.