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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

Hummus vs Filo 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.
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%
Filo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
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.
Hummus
1
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%
Filo
7
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~88µg

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
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
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
Hummus
3
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Filo
0
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
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.
Hummus Filo
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hummus Filo 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?

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

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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%
Hummus
30%
Filo
Minerals Daily Need Coverage Score
64%
Hummus
47%
Filo

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 104mg)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is cheaper?
Filo
Filo is cheaper (difference - $1.5)
Which food is richer in vitamins?
Filo
Filo is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.