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Hummus vs Pasta - In-Depth Nutrition Comparison

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Important differences between Hummus and Pasta

  • Hummus has more Copper, Manganese, Iron, Phosphorus, Vitamin B6, Magnesium, and Zinc, however Pasta has more Vitamin B2.
  • Hummus's daily need coverage for Copper is 48% more.
  • Hummus has 63 times more Sodium than Pasta. Hummus has 379mg of Sodium, while Pasta has 6mg.

The food varieties used in the comparison are Hummus, commercial and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Hummus vs Pasta infographic
Infographic link

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
7
:
1
Pasta
Contains more Calcium +533.3%
Contains more Iron +114%
Contains more Magnesium +294.4%
Contains more Phosphorus +179.4%
Contains more Potassium +850%
Contains more Zinc +226.8%
Contains more Copper +466.7%
Contains less Sodium -98.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +533.3%
Contains more Iron +114%
Contains more Magnesium +294.4%
Contains more Phosphorus +179.4%
Contains more Potassium +850%
Contains more Zinc +226.8%
Contains more Copper +466.7%
Contains less Sodium -98.4%

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
4
:
5
Pasta
Contains more Vitamin A +50%
Contains more Vitamin B6 +488.2%
Contains more Folate +29.7%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B2 +134.4%
Contains more Vitamin B3 +70.4%
Contains more Vitamin B5 +38.6%
Contains more Vitamin B12 +∞%
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 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin A +50%
Contains more Vitamin B6 +488.2%
Contains more Folate +29.7%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B2 +134.4%
Contains more Vitamin B3 +70.4%
Contains more Vitamin B5 +38.6%
Contains more Vitamin B12 +∞%

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

All nutrients comparison - raw data values

Nutrient Hummus Pasta Opinion
Net carbs 8.29g 24.93g Pasta
Protein 7.9g 5.15g Hummus
Fats 9.6g 1.05g Hummus
Carbs 14.29g 24.93g Pasta
Calories 166kcal 131kcal Hummus
Starch g g
Fructose g g
Sugar g g
Fiber 6g g Hummus
Calcium 38mg 6mg Hummus
Iron 2.44mg 1.14mg Hummus
Magnesium 71mg 18mg Hummus
Phosphorus 176mg 63mg Hummus
Potassium 228mg 24mg Hummus
Sodium 379mg 6mg Pasta
Zinc 1.83mg 0.56mg Hummus
Copper 0.527mg 0.093mg Hummus
Vitamin A 30IU 20IU Hummus
Vitamin E mg mg
Vitamin D 0IU IU Hummus
Vitamin D 0µg µg Hummus
Vitamin C 0mg 0mg
Vitamin B1 0.18mg 0.209mg Pasta
Vitamin B2 0.064mg 0.15mg Pasta
Vitamin B3 0.582mg 0.992mg Pasta
Vitamin B5 0.132mg 0.183mg Pasta
Vitamin B6 0.2mg 0.034mg Hummus
Folate 83µg 64µg Hummus
Vitamin B12 0µg 0.14µg Pasta
Vitamin K µg µg
Tryptophan mg 0.065mg Pasta
Threonine mg 0.134mg Pasta
Isoleucine mg 0.197mg Pasta
Leucine mg 0.348mg Pasta
Lysine mg 0.097mg Pasta
Methionine mg 0.079mg Pasta
Phenylalanine mg 0.247mg Pasta
Valine mg 0.217mg Pasta
Histidine mg 0.103mg Pasta
Cholesterol 0mg 33mg Hummus
Trans Fat g g
Saturated Fat 1.437g 0.15g Pasta
Monounsaturated Fat 4.039g 0.124g Hummus
Polyunsaturated fat 3.613g 0.429g Hummus

Which food is preferable for your diet?

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

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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
16
Pasta
Mineral Summary Score
66
Hummus
17
Pasta

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
31%
Pasta
Carbohydrates
14%
Hummus
25%
Pasta
Fats
44%
Hummus
5%
Pasta

Comparison summary

Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 373mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 1.287g)
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 43)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.5)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.