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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
2
:
6
Spelt
Contains more Calcium +40.7%
Contains more Iron +82%
Contains more Magnesium +91.5%
Contains more Phosphorus +127.8%
Contains more Potassium +70.2%
Contains less Sodium -97.9%
Contains more Zinc +79.2%
Equal in Copper - 0.511
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +40.7%
Contains more Iron +82%
Contains more Magnesium +91.5%
Contains more Phosphorus +127.8%
Contains more Potassium +70.2%
Contains less Sodium -97.9%
Contains more Zinc +79.2%
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
3
:
7
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
2
:
3
Spelt
Contains more Fats +295.1%
Contains more Water +504.3%
Contains more Protein +84.4%
Contains more Carbs +391.2%
Contains more Other +10.5%
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Fats +295.1%
Contains more Water +504.3%
Contains more Protein +84.4%
Contains more Carbs +391.2%
Contains more Other +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
2
:
1
Spelt
Contains more Monounsaturated Fat +807.6%
Contains more Polyunsaturated fat +187.2%
Contains less Saturated Fat -71.7%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +807.6%
Contains more Polyunsaturated fat +187.2%
Contains less Saturated Fat -71.7%

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

All nutrients comparison - raw data values

Nutrient Hummus Spelt Opinion
Net carbs 8.29g 59.49g Spelt
Protein 7.9g 14.57g Spelt
Fats 9.6g 2.43g Hummus
Carbs 14.29g 70.19g Spelt
Calories 166kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Hummus
Fiber 6g 10.7g Spelt
Calcium 38mg 27mg Hummus
Iron 2.44mg 4.44mg Spelt
Magnesium 71mg 136mg Spelt
Phosphorus 176mg 401mg Spelt
Potassium 228mg 388mg Spelt
Sodium 379mg 8mg Spelt
Zinc 1.83mg 3.28mg Spelt
Copper 0.527mg 0.511mg Hummus
Vitamin A 30IU 10IU Hummus
Vitamin E 0.79mg Spelt
Vitamin B1 0.18mg 0.364mg Spelt
Vitamin B2 0.064mg 0.113mg Spelt
Vitamin B3 0.582mg 6.843mg Spelt
Vitamin B5 0.132mg 1.068mg Spelt
Vitamin B6 0.2mg 0.23mg Spelt
Folate 83µg 45µg Hummus
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Saturated Fat 1.437g 0.406g Spelt
Monounsaturated Fat 4.039g 0.445g Hummus
Polyunsaturated fat 3.613g 1.258g Hummus
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
16%
Hummus
35%
Spelt
Minerals Daily Need Coverage Score
66%
Hummus
92%
Spelt

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.

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.