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  6. Hummus vs. Soba

Hummus vs. Soba — In-Depth Nutrition Comparison

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Summary of differences between hummus and soba

  • Soba has less copper, iron, phosphorus, folate, manganese, zinc, magnesium, vitamin B6, and vitamin B1 than hummus.
  • Hummus covers your daily need for copper, 58% more than soba.
  • Hummus has 15 times more zinc than soba. While hummus has 1.83mg of zinc, soba has only 0.12mg.
  • Soba has less sodium.
  • The glycemic index of soba is higher.

These are the specific foods used in this comparison Hummus, commercial and Noodles, japanese, soba, cooked.

Infographic

Hummus vs Soba 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
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%
Soba
Soba
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +688.9%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +551.4%
Contains more IronIron +408.3%
Contains more CopperCopper +6487.5%
Contains more ZincZinc +1425%
Contains more PhosphorusPhosphorus +604%
Contains more ManganeseManganese +106.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -84.2%

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
Hummus
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Soba
Soba
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3%
Contains more Vitamin B1Vitamin B1 +91.5%
Contains more Vitamin B2Vitamin B2 +146.2%
Contains more Vitamin B3Vitamin B3 +14.1%
Contains more Vitamin B6Vitamin B6 +400%
Contains more FolateFolate +1085.7%
Contains more Vitamin B5Vitamin B5 +78%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Hummus Soba DV% diff.
Copper 0.527mg 0.008mg 58%
Iron 2.44mg 0.48mg 25%
Fiber 6g 24%
Polyunsaturated fat 3.613g 0.031g 24%
Phosphorus 176mg 25mg 22%
Folate 83µg 7µg 19%
Manganese 0.773mg 0.374mg 17%
Zinc 1.83mg 0.12mg 16%
Fats 9.6g 0.1g 15%
Magnesium 71mg 9mg 15%
Sodium 379mg 60mg 14%
Vitamin B6 0.2mg 0.04mg 12%
Monounsaturated fat 4.039g 0.026g 10%
Vitamin B1 0.18mg 0.094mg 7%
Protein 7.9g 5.06g 6%
Potassium 228mg 35mg 6%
Saturated fat 1.437g 0.019g 6%
Selenium 2.6µg 5%
Calories 166kcal 99kcal 3%
Calcium 38mg 4mg 3%
Vitamin B2 0.064mg 0.026mg 3%
Carbs 14.29g 21.44g 2%
Vitamin B5 0.132mg 0.235mg 2%
Protein per 100 calories 4.8g 5.1g N/A
Calories per 10 g protein 210kcal 196kcal N/A
Weight per 100 calories 60g 101g N/A
Unsaturated / Saturated Fat ratio 5.3 3 N/A
Net carbs 8.29g 21.44g N/A
Vitamin B3 0.582mg 0.51mg 0%
Tryptophan 0.072mg 0%
Threonine 0.177mg 0%
Isoleucine 0.195mg 0%
Leucine 0.33mg 0%
Lysine 0.214mg 0%
Methionine 0.072mg 0%
Phenylalanine 0.217mg 0%
Valine 0.249mg 0%
Histidine 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
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
Soba
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more ProteinProtein +56.1%
Contains more FatsFats +9500%
Contains more OtherOther +315.4%
Contains more CarbsCarbs +50%
~equal in Water ~73.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
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
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +15434.6%
Contains more Poly. FatPolyunsaturated fat +11554.8%
Contains less Sat. FatSaturated fat -98.7%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.