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  6. Hummus vs. Spelt

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 for manganese, 96% more than hummus.
  • Hummus contains 47 times more sodium than spelt. Hummus contains 379mg of sodium, while spelt contains 8mg.
  • Spelt has a higher glycemic index (63) than hummus (6).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hummus
Hummus
1
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
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +40.7%
Contains more MagnesiumMagnesium +91.5%
Contains more PotassiumPotassium +70.2%
Contains more IronIron +82%
Contains more ZincZinc +79.2%
Contains more PhosphorusPhosphorus +127.8%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +285.9%
Contains more SeleniumSelenium +350%
~equal in Copper ~0.511mg

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
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% 45% 15% 11% 7.9% 46% 0% 0% 62%
Spelt
Spelt
7
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% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more FolateFolate +84.4%
Contains more Vitamin B1Vitamin B1 +102.2%
Contains more Vitamin B2Vitamin B2 +76.6%
Contains more Vitamin B3Vitamin B3 +1075.8%
Contains more Vitamin B5Vitamin B5 +709.1%
Contains more Vitamin B6Vitamin B6 +15%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Spelt DV% diff.
Manganese 0.773mg 2.983mg 96%
Vitamin B3 0.582mg 6.843mg 39%
Phosphorus 176mg 401mg 32%
Iron 2.44mg 4.44mg 25%
Starch 53.92g 22%
Carbs 14.29g 70.19g 19%
Fiber 6g 10.7g 19%
Vitamin B5 0.132mg 1.068mg 19%
Selenium 2.6µg 11.7µg 17%
Sodium 379mg 8mg 16%
Polyunsaturated fat 3.613g 1.258g 16%
Magnesium 71mg 136mg 15%
Vitamin B1 0.18mg 0.364mg 15%
Protein 7.9g 14.57g 13%
Zinc 1.83mg 3.28mg 13%
Fats 9.6g 2.43g 11%
Folate 83µg 45µg 10%
Calories 166kcal 338kcal 9%
Monounsaturated fat 4.039g 0.445g 9%
Potassium 228mg 388mg 5%
Vitamin E 0.79mg 5%
Saturated fat 1.437g 0.406g 5%
Vitamin B2 0.064mg 0.113mg 4%
Vitamin K 3.6µg 3%
Copper 0.527mg 0.511mg 2%
Vitamin B6 0.2mg 0.23mg 2%
Calcium 38mg 27mg 1%
Protein per 100 calories 4.8g 4.3g N/A
Calories per 10 g protein 210kcal 232kcal N/A
Weight per 100 calories 60g 30g N/A
Unsaturated / Saturated Fat ratio 5.3 4.2 N/A
Net carbs 8.29g 59.49g N/A
Sugar 6.82g N/A
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
2
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
Spelt
3
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 FatsFats +295.1%
Contains more WaterWater +504.3%
Contains more ProteinProtein +84.4%
Contains more CarbsCarbs +391.2%
Contains more OtherOther +10.5%

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
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +807.6%
Contains more Poly. FatPolyunsaturated fat +187.2%
Contains less Sat. FatSaturated fat -71.7%

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/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.