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Hummus vs. Millet flour — In-Depth Nutrition Comparison

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A recap on the differences between hummus and millet flour

  • Hummus is higher in folate, yet millet flour is higher in selenium, vitamin B3, vitamin B5, vitamin B1, iron, phosphorus, vitamin B6, and magnesium.
  • Millet flour covers your daily selenium needs 55% more than hummus.
  • Hummus contains 95 times more sodium than millet flour. While hummus contains 379mg of sodium, millet flour contains only 4mg.
  • The glycemic index of hummus is lower.

Food varieties used in this article are Hummus, commercial and Millet flour.

Infographic

Hummus vs Millet flour 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
1
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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +171.4%
Contains more MagnesiumMagnesium +67.6%
Contains more IronIron +61.5%
Contains more ZincZinc +43.7%
Contains more PhosphorusPhosphorus +61.9%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +29.6%
Contains more SeleniumSelenium +1157.7%
~equal in Potassium ~224mg
~equal in Copper ~0.535mg

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%
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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more FolateFolate +97.6%
Contains more Vitamin B1Vitamin B1 +129.4%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +934.4%
Contains more Vitamin B5Vitamin B5 +859.8%
Contains more Vitamin B6Vitamin B6 +86%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hummus Millet flour DV% diff.
Selenium 2.6µg 32.7µg 55%
Vitamin B3 0.582mg 6.02mg 34%
Starch 69.88g 29%
Vitamin B5 0.132mg 1.267mg 23%
Carbs 14.29g 75.12g 20%
Vitamin B1 0.18mg 0.413mg 19%
Iron 2.44mg 3.94mg 19%
Sodium 379mg 4mg 16%
Phosphorus 176mg 285mg 16%
Vitamin B6 0.2mg 0.372mg 13%
Calories 166kcal 382kcal 11%
Magnesium 71mg 119mg 11%
Fiber 6g 3.5g 10%
Folate 83µg 42µg 10%
Manganese 0.773mg 1.002mg 10%
Monounsaturated fat 4.039g 0.924g 8%
Fats 9.6g 4.25g 8%
Zinc 1.83mg 2.63mg 7%
Polyunsaturated fat 3.613g 2.618g 7%
Protein 7.9g 10.75g 6%
Saturated fat 1.437g 0.536g 4%
Calcium 38mg 14mg 2%
Vitamin K 0.8µg 1%
Copper 0.527mg 0.535mg 1%
Vitamin E 0.11mg 1%
Vitamin B2 0.064mg 0.073mg 1%
Net carbs 8.29g 71.62g N/A
Potassium 228mg 224mg 0%
Sugar 1.66g N/A
Trans fat 0.002g N/A
Tryptophan 0.17mg 0%
Threonine 0.354mg 0%
Isoleucine 0.473mg 0%
Leucine 1.537mg 0%
Lysine 0.144mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.675mg 0%
Valine 0.584mg 0%
Histidine 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more FatsFats +125.9%
Contains more WaterWater +668.1%
Contains more OtherOther +33.9%
Contains more ProteinProtein +36.1%
Contains more CarbsCarbs +425.7%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +337.1%
Contains more Poly. FatPolyunsaturated fat +38%
Contains less Sat. FatSaturated fat -62.7%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.