Hummus vs. Filo — In-Depth Nutrition Comparison
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What are the main differences between hummus and filo?
- Hummus is richer in copper, fiber, phosphorus, magnesium, vitamin B6, and manganese, while filo is higher in selenium, vitamin B1, vitamin B3, and vitamin B2.
- Hummus's daily need coverage for copper is 47% higher.
- Filo has 7 times less vitamin B6 than hummus. Hummus has 0.2mg of vitamin B6, while filo has 0.03mg.
- Filo has a higher glycemic index (38) than hummus (6).
We used Hummus, commercial and Phyllo dough types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +373.3% |
| Contains more CalciumCalcium | +245.5% |
| Contains more PotassiumPotassium | +208.1% |
| Contains more CopperCopper | +421.8% |
| Contains more ZincZinc | +273.5% |
| Contains more PhosphorusPhosphorus | +134.7% |
| Contains less SodiumSodium | -21.5% |
| Contains more ManganeseManganese | +62.4% |
| Contains more IronIron | +31.6% |
| Contains more SeleniumSelenium | +796.2% |
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.
| Contains more Vitamin B6Vitamin B6 | +566.7% |
| Contains more Vitamin B1Vitamin B1 | +200.6% |
| Contains more Vitamin B2Vitamin B2 | +432.8% |
| Contains more Vitamin B3Vitamin B3 | +599.8% |
| Contains more Vitamin B5Vitamin B5 | +128.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +11.3% |
| Contains more FatsFats | +60% |
| Contains more WaterWater | +104.3% |
| Contains more CarbsCarbs | +268.1% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +28.3% |
| Contains more Poly. FatPolyunsaturated fat | +291.4% |
~equal in
Saturated fat
~1.47g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.527mg | 0.101mg | 47% |
| Selenium | 2.6µg | 23.3µg | 38% |
| Vitamin B1 | 0.18mg | 0.541mg | 30% |
| Vitamin B3 | 0.582mg | 4.073mg | 22% |
| Vitamin B2 | 0.064mg | 0.341mg | 21% |
| Polyunsaturated fat | 3.613g | 0.923g | 18% |
| Fiber | 6g | 1.9g | 16% |
| Phosphorus | 176mg | 75mg | 14% |
| Manganese | 0.773mg | 0.476mg | 13% |
| Vitamin B6 | 0.2mg | 0.03mg | 13% |
| Carbs | 14.29g | 52.6g | 13% |
| Magnesium | 71mg | 15mg | 13% |
| Zinc | 1.83mg | 0.49mg | 12% |
| Iron | 2.44mg | 3.21mg | 10% |
| Calories | 166kcal | 299kcal | 7% |
| Fats | 9.6g | 6g | 6% |
| Potassium | 228mg | 74mg | 5% |
| Sodium | 379mg | 483mg | 5% |
| Calcium | 38mg | 11mg | 3% |
| Vitamin B5 | 0.132mg | 0.302mg | 3% |
| Protein | 7.9g | 7.1g | 2% |
| Vitamin K | 2.5µg | 2% | |
| Monounsaturated fat | 4.039g | 3.149g | 2% |
| Vitamin E | 0.08mg | 1% | |
| Folate | 83µg | 88µg | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 8.29g | 50.7g | N/A |
| Sugar | 0.18g | N/A | |
| Saturated fat | 1.437g | 1.47g | 0% |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
64%
47%
Comparison summary
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Hummus contains less Sodium (difference - 104mg)
Which food is lower in Saturated fat?
Hummus is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Hummus is relatively richer in minerals
Which food is cheaper?
Filo is cheaper (difference - $1.5)
Which food is richer in vitamins?
Filo is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)