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Hummus vs. Lentil — In-Depth Nutrition Comparison

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How are Hummus and Lentil different?

  • Hummus is richer in Copper, Manganese, Magnesium, and Zinc, while Lentil is higher in Folate, Iron, Vitamin B5, and Fiber.
  • Hummus covers your daily need of Copper 31% more than Lentil.
  • Hummus contains 190 times more Sodium than Lentil. Hummus contains 379mg of Sodium, while Lentil contains 2mg.

Hummus, commercial and Lentils, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Hummus vs Lentil 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
5
:
5
Lentil
Contains more Calcium +100%
Contains more Magnesium +97.2%
Contains more Zinc +44.1%
Contains more Copper +110%
Contains more Manganese +56.5%
Contains more Iron +36.5%
Contains more Potassium +61.8%
Contains less Sodium -99.5%
Equal in Phosphorus - 180
Equal in Selenium - 2.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +100%
Contains more Magnesium +97.2%
Contains more Zinc +44.1%
Contains more Copper +110%
Contains more Manganese +56.5%
Contains more Iron +36.5%
Contains more Potassium +61.8%
Contains less Sodium -99.5%
Equal in Phosphorus - 180
Equal in Selenium - 2.8

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
3
:
7
Lentil
Contains more Vitamin A +275%
Contains more Vitamin B6 +12.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +82.1%
Contains more Vitamin B5 +383.3%
Contains more Folate +118.1%
Equal in Vitamin B1 - 0.169
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 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +275%
Contains more Vitamin B6 +12.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +82.1%
Contains more Vitamin B5 +383.3%
Contains more Folate +118.1%
Equal in Vitamin B1 - 0.169

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
2
:
3
Lentil
Contains more Fats +2426.3%
Contains more Other +95.2%
Contains more Protein +14.2%
Contains more Carbs +40.9%
Equal in Water - 69.64
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Fats +2426.3%
Contains more Other +95.2%
Contains more Protein +14.2%
Contains more Carbs +40.9%
Equal in Water - 69.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
2
:
1
Lentil
Contains more Monounsaturated Fat +6210.9%
Contains more Polyunsaturated fat +1964.6%
Contains less Saturated Fat -96.3%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +6210.9%
Contains more Polyunsaturated fat +1964.6%
Contains less Saturated Fat -96.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Lentil
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Hummus Lentil Opinion
Net carbs 8.29g 12.23g Lentil
Protein 7.9g 9.02g Lentil
Fats 9.6g 0.38g Hummus
Carbs 14.29g 20.13g Lentil
Calories 166kcal 116kcal Hummus
Sugar 1.8g Hummus
Fiber 6g 7.9g Lentil
Calcium 38mg 19mg Hummus
Iron 2.44mg 3.33mg Lentil
Magnesium 71mg 36mg Hummus
Phosphorus 176mg 180mg Lentil
Potassium 228mg 369mg Lentil
Sodium 379mg 2mg Lentil
Zinc 1.83mg 1.27mg Hummus
Copper 0.527mg 0.251mg Hummus
Manganese 0.773mg 0.494mg Hummus
Selenium 2.6µg 2.8µg Lentil
Vitamin A 30IU 8IU Hummus
Vitamin E 0.11mg Lentil
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.18mg 0.169mg Hummus
Vitamin B2 0.064mg 0.073mg Lentil
Vitamin B3 0.582mg 1.06mg Lentil
Vitamin B5 0.132mg 0.638mg Lentil
Vitamin B6 0.2mg 0.178mg Hummus
Folate 83µg 181µg Lentil
Vitamin K 1.7µg Lentil
Tryptophan 0.081mg Lentil
Threonine 0.323mg Lentil
Isoleucine 0.39mg Lentil
Leucine 0.654mg Lentil
Lysine 0.63mg Lentil
Methionine 0.077mg Lentil
Phenylalanine 0.445mg Lentil
Valine 0.448mg Lentil
Histidine 0.254mg Lentil
Saturated Fat 1.437g 0.053g Lentil
Monounsaturated Fat 4.039g 0.064g Hummus
Polyunsaturated fat 3.613g 0.175g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Hummus
26%
Lentil
Minerals Daily Need Coverage Score
64%
Hummus
46%
Lentil

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 1.384g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.4)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.