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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.

Infographic

Hummus vs Spelt 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%
Spelt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
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.
Hummus
5
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%
Spelt
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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hummus Spelt 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
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Spelt
1
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more ProteinProtein +43.6%
Contains more FatsFats +1029.4%
Contains more OtherOther +149.2%
Contains more CarbsCarbs +85%
~equal in Water ~66.56g

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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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.