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Hummus vs Spelt - In-Depth Nutrition Comparison

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How are Hummus and Spelt different?

  • Spelt is higher than Hummus in Manganese, Vitamin B3, Phosphorus, Iron, Fiber, Vitamin B5, Selenium, Magnesium, and Vitamin B1.
  • Spelt covers your daily need of Manganese 96% more than Hummus.
  • Hummus contains 47 times more Sodium than Spelt. Hummus contains 379mg of Sodium, while Spelt contains 8mg.

Hummus, commercial and Spelt, uncooked types were 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
Hummus
2
:
6
Spelt
Spelt
Contains more Calcium +40.7%
Contains more Iron +82%
Contains more Potassium +70.2%
Contains more Magnesium +91.5%
Contains more Zinc +79.2%
Contains more Phosphorus +127.8%
Contains less Sodium -97.9%
Equal in Copper - 0.511
Hummus
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Spelt
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Calcium +40.7%
Contains more Iron +82%
Contains more Potassium +70.2%
Contains more Magnesium +91.5%
Contains more Zinc +79.2%
Contains more Phosphorus +127.8%
Contains less Sodium -97.9%
Equal in Copper - 0.511

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
Hummus
3
:
7
Spelt
Spelt
Contains more Vitamin A +200%
Contains more Folate +84.4%
Contains more Vitamin B1 +102.2%
Contains more Vitamin B2 +76.6%
Contains more Vitamin B3 +1075.8%
Contains more Vitamin B5 +709.1%
Contains more Vitamin B6 +15%
Hummus
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Spelt
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin A +200%
Contains more Folate +84.4%
Contains more Vitamin B1 +102.2%
Contains more Vitamin B2 +76.6%
Contains more Vitamin B3 +1075.8%
Contains more Vitamin B5 +709.1%
Contains more Vitamin B6 +15%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Hummus
35
Spelt
Mineral Summary Score
66
Hummus
92
Spelt

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
47%
Hummus
87%
Spelt
Carbohydrates
14%
Hummus
70%
Spelt
Fats
44%
Hummus
11%
Spelt

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Hummus Spelt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 371mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.031g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Hummus Spelt Opinion
Calories 166 338 Spelt
Protein 7.9 14.57 Spelt
Fats 9.6 2.43 Hummus
Vitamin C 0 0
Carbs 14.29 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Hummus
Iron 2.44 4.44 Spelt
Calcium 38 27 Hummus
Potassium 228 388 Spelt
Magnesium 71 136 Spelt
Sugar 6.82 Hummus
Fiber 6 10.7 Spelt
Copper 0.527 0.511 Hummus
Zinc 1.83 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 176 401 Spelt
Sodium 379 8 Spelt
Vitamin A 30 10 Hummus
Vitamin E 0.79 Spelt
Vitamin D 0 Hummus
Vitamin B1 0.18 0.364 Spelt
Vitamin B2 0.064 0.113 Spelt
Vitamin B3 0.582 6.843 Spelt
Vitamin B5 0.132 1.068 Spelt
Vitamin B6 0.2 0.23 Spelt
Vitamin B12 0 0
Vitamin K 3.6 Spelt
Folate 83 45 Hummus
Trans Fat
Saturated Fat 1.437 0.406 Spelt
Monounsaturated Fat 4.039 0.445 Hummus
Polyunsaturated fat 3.613 1.258 Hummus
Tryptophan 0.132 Spelt
Threonine 0.443 Spelt
Isoleucine 0.552 Spelt
Leucine 1.07 Spelt
Lysine 0.409 Spelt
Methionine 0.258 Spelt
Phenylalanine 0.737 Spelt
Valine 0.681 Spelt
Histidine 0.36 Spelt
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169745/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.