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Hummus vs. Pastry — In-Depth Nutrition Comparison

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A recap on differences between hummus and pastry

  • Hummus is higher in copper, fiber, phosphorus, vitamin B6, and magnesium, yet pastry is higher in selenium, vitamin B3, vitamin B1, and vitamin B2.
  • Hummus covers your daily copper needs 46% more than pastry.
  • Hummus contains 10 times more vitamin B6 than pastry. While hummus contains 0.2mg of vitamin B6, pastry contains only 0.021mg.
  • The amount of saturated fat in hummus is lower.
  • The glycemic index of hummus is lower.

Food varieties used in this article are Hummus, commercial and Puff pastry, frozen, ready-to-bake.

Infographic

Hummus vs Pastry 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
7
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%
Pastry
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +343.8%
Contains more CalciumCalcium +280%
Contains more PotassiumPotassium +273.8%
Contains more CopperCopper +362.3%
Contains more ZincZinc +245.3%
Contains more PhosphorusPhosphorus +193.3%
Contains more ManganeseManganese +58.4%
Contains less SodiumSodium -34.3%
Contains more SeleniumSelenium +830.8%
~equal in Iron ~2.56mg

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
2
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%
Pastry
6
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +852.4%
Contains more Vitamin B1Vitamin B1 +121.1%
Contains more Vitamin B2Vitamin B2 +342.2%
Contains more Vitamin B3Vitamin B3 +616.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~78µg

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
Pastry
2
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more WaterWater +683.4%
Contains more OtherOther +62%
Contains more FatsFats +296.9%
Contains more CarbsCarbs +215.6%
~equal in Protein ~7.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
1
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +434.7%
Contains more Poly. FatPolyunsaturated fat +35.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Pastry DV% diff.
Copper 0.527mg 0.114mg 46%
Fats 9.6g 38.1g 44%
Monounsaturated fat 4.039g 21.597g 44%
Selenium 2.6µg 24.2µg 39%
Saturated fat 1.437g 9.643g 37%
Vitamin B3 0.582mg 4.168mg 22%
Calories 166kcal 551kcal 19%
Fiber 6g 1.5g 18%
Vitamin B1 0.18mg 0.398mg 18%
Phosphorus 176mg 60mg 17%
Vitamin B2 0.064mg 0.283mg 17%
Vitamin B6 0.2mg 0.021mg 14%
Magnesium 71mg 16mg 13%
Vitamin K 16.1µg 13%
Manganese 0.773mg 0.488mg 12%
Zinc 1.83mg 0.53mg 12%
Carbs 14.29g 45.1g 10%
Polyunsaturated fat 3.613g 4.894g 9%
Sodium 379mg 249mg 6%
Potassium 228mg 61mg 5%
Vitamin E 0.54mg 4%
Calcium 38mg 10mg 3%
Vitamin B5 0.132mg 0mg 3%
Iron 2.44mg 2.56mg 2%
Folate 83µg 78µg 1%
Protein 7.9g 7.3g 1%
Choline 6.4mg 1%
Net carbs 8.29g 43.6g N/A
Sugar 0.74g N/A
Tryptophan 0.085mg 0%
Threonine 0.196mg 0%
Isoleucine 0.272mg 0%
Leucine 0.508mg 0%
Lysine 0.142mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.362mg 0%
Valine 0.308mg 0%
Histidine 0.156mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Pastry
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
28%
Pastry
Minerals Daily Need Coverage Score
64%
Hummus
42%
Pastry

Comparison summary

Which food contains less Sodium?
Pastry
Pastry contains less Sodium (difference - 130mg)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $1.5)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.74g)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 8.206g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.