Hummus vs. Spelt — In-Depth Nutrition Comparison
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How are hummus and spelt different?
- Hummus is higher in copper, folate, iron, vitamin B6, fiber, vitamin B1, and zinc; however, spelt is richer in manganese and vitamin B3.
- Daily need coverage for copper for hummus is 35% higher.
- Hummus contains 76 times more sodium than spelt. While hummus contains 379mg of sodium, spelt contains only 5mg.
- Hummus has a lower glycemic index (6) than spelt (63).
Hummus, commercial and Spelt, cooked are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +44.9% |
| Contains more CalciumCalcium | +280% |
| Contains more PotassiumPotassium | +59.4% |
| Contains more IronIron | +46.1% |
| Contains more CopperCopper | +145.1% |
| Contains more ZincZinc | +46.4% |
| Contains more PhosphorusPhosphorus | +17.3% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +41.1% |
| Contains more SeleniumSelenium | +53.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +74.8% |
| Contains more Vitamin B2Vitamin B2 | +113.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +150% |
| Contains more FolateFolate | +538.5% |
| Contains more Vitamin B3Vitamin B3 | +341.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.215mg | 35% |
| Polyunsaturated fat | 3.613g | 24% | |
| Folate | 83µg | 13µg | 18% |
| Sodium | 379mg | 5mg | 16% |
| Manganese | 0.773mg | 1.091mg | 14% |
| Fats | 9.6g | 0.85g | 13% |
| Vitamin B3 | 0.582mg | 2.57mg | 12% |
| Monounsaturated fat | 4.039g | 10% | |
| Iron | 2.44mg | 1.67mg | 10% |
| Vitamin B6 | 0.2mg | 0.08mg | 9% |
| Fiber | 6g | 3.9g | 8% |
| Starch | 19.57g | 8% | |
| Saturated fat | 1.437g | 7% | |
| Vitamin B1 | 0.18mg | 0.103mg | 6% |
| Magnesium | 71mg | 49mg | 5% |
| Zinc | 1.83mg | 1.25mg | 5% |
| Protein | 7.9g | 5.5g | 5% |
| Phosphorus | 176mg | 150mg | 4% |
| Carbs | 14.29g | 26.44g | 4% |
| Selenium | 2.6µg | 4µg | 3% |
| Vitamin B2 | 0.064mg | 0.03mg | 3% |
| Vitamin B5 | 0.132mg | 3% | |
| Potassium | 228mg | 143mg | 3% |
| Calcium | 38mg | 10mg | 3% |
| Vitamin E | 0.26mg | 2% | |
| Calories | 166kcal | 127kcal | 2% |
| Net carbs | 8.29g | 22.54g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +43.6% |
| Contains more FatsFats | +1029.4% |
| Contains more OtherOther | +149.2% |
| Contains more CarbsCarbs | +85% |
~equal in
Water
~66.56g
