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Hummus vs. Pita — In-Depth Nutrition Comparison

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Differences between hummus and pita

  • Hummus has more copper, fiber, folate, iron, vitamin B6, manganese, phosphorus, magnesium, and zinc, while pita has more vitamin B3.
  • Hummus's daily need coverage for copper is 40% higher.
  • Pita contains 6 times less vitamin B6 than hummus. Hummus contains 0.2mg of vitamin B6, while pita contains 0.034mg.
  • Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of pita is 68.

The food types used in this comparison are Hummus, commercial and Bread, pita, white, unenriched.

Infographic

Hummus vs Pita 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hummus
9
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%
Pita
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +173.1%
Contains more PotassiumPotassium +90%
Contains more IronIron +74.3%
Contains more CopperCopper +213.7%
Contains more ZincZinc +117.9%
Contains more PhosphorusPhosphorus +81.4%
Contains less SodiumSodium -29.3%
Contains more ManganeseManganese +60.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +126.3%

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%
Pita
4
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% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin B6Vitamin B6 +488.2%
Contains more FolateFolate +245.8%
Contains more Vitamin B1Vitamin B1 +48.3%
Contains more Vitamin B2Vitamin B2 +51.6%
Contains more Vitamin B3Vitamin B3 +268%
Contains more Vitamin B5Vitamin B5 +200.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Pita
3
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more FatsFats +700%
Contains more WaterWater +107.4%
Contains more ProteinProtein +15.2%
Contains more CarbsCarbs +289.8%
Contains more OtherOther +17.3%

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
Pita
1
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains more Mono. FatMonounsaturated fat +3746.7%
Contains more Poly. FatPolyunsaturated fat +575.3%
Contains less Sat. FatSaturated fat -88.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Pita DV% diff.
Copper 0.527mg 0.168mg 40%
Polyunsaturated fat 3.613g 0.535g 21%
Folate 83µg 24µg 15%
Fiber 6g 2.2g 15%
Carbs 14.29g 55.7g 14%
Iron 2.44mg 1.4mg 13%
Manganese 0.773mg 0.481mg 13%
Vitamin B6 0.2mg 0.034mg 13%
Fats 9.6g 1.2g 13%
Magnesium 71mg 26mg 11%
Phosphorus 176mg 97mg 11%
Monounsaturated fat 4.039g 0.105g 10%
Vitamin B3 0.582mg 2.142mg 10%
Zinc 1.83mg 0.84mg 9%
Sodium 379mg 536mg 7%
Vitamin B1 0.18mg 0.267mg 7%
Saturated fat 1.437g 0.166g 6%
Calcium 38mg 86mg 5%
Selenium 2.6µg 5%
Vitamin B5 0.132mg 0.397mg 5%
Calories 166kcal 275kcal 5%
Vitamin B2 0.064mg 0.097mg 3%
Potassium 228mg 120mg 3%
Protein 7.9g 9.1g 2%
Net carbs 8.29g 53.5g N/A
Tryptophan 0.105mg 0%
Threonine 0.257mg 0%
Isoleucine 0.349mg 0%
Leucine 0.634mg 0%
Lysine 0.219mg 0%
Methionine 0.16mg 0%
Phenylalanine 0.446mg 0%
Valine 0.394mg 0%
Histidine 0.195mg 0%

Which food is preferable for your diet?

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

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
14%
Pita
Minerals Daily Need Coverage Score
64%
Hummus
36%
Pita

Comparison summary

Which food is lower in Saturated fat?
Pita
Pita is lower in Saturated fat (difference - 1.271g)
Which food is cheaper?
Pita
Pita is cheaper (difference - $1.5)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 157mg)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 62)
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 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

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.