Hummus vs. Wafer — In-Depth Nutrition Comparison
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A recap on the differences between hummus and wafer
- Hummus is higher in vitamin B6, fiber, folate, copper, and zinc, yet wafer is higher in iron, vitamin B2, and vitamin B3.
- Wafer covers your daily iron needs 20% more than hummus.
- Hummus contains 4 times more vitamin B6 than wafer. While hummus contains 0.2mg of vitamin B6, wafer contains only 0.051mg.
- The amount of sodium in hummus is lower.
- The glycemic index of hummus is lower.
Food varieties used in this article are Hummus, commercial and Cookies, chocolate wafers.
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.
| Contains more MagnesiumMagnesium | +34% |
| Contains more CalciumCalcium | +22.6% |
| Contains more CopperCopper | +13.8% |
| Contains more ZincZinc | +67.9% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains less SodiumSodium | -34.7% |
| Contains more IronIron | +64.3% |
| Contains more SeleniumSelenium | +119.2% |
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 B6Vitamin B6 | +292.2% |
| Contains more FolateFolate | +76.6% |
| Contains more Vitamin B1Vitamin B1 | +12.8% |
| Contains more Vitamin B2Vitamin B2 | +315.6% |
| Contains more Vitamin B3Vitamin B3 | +391.1% |
| Contains more Vitamin B5Vitamin B5 | +188.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.44mg | 4.01mg | 20% |
| Carbs | 14.29g | 72.7g | 19% |
| Vitamin B2 | 0.064mg | 0.266mg | 16% |
| Vitamin B3 | 0.582mg | 2.858mg | 14% |
| Saturated fat | 1.437g | 4.241g | 13% |
| Calories | 166kcal | 433kcal | 13% |
| Vitamin B6 | 0.2mg | 0.051mg | 11% |
| Fiber | 6g | 3.4g | 10% |
| Folate | 83µg | 47µg | 9% |
| Sodium | 379mg | 580mg | 9% |
| Fats | 9.6g | 14.2g | 7% |
| Copper | 0.527mg | 0.463mg | 7% |
| Zinc | 1.83mg | 1.09mg | 7% |
| Selenium | 2.6µg | 5.7µg | 6% |
| Phosphorus | 176mg | 132mg | 6% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B5 | 0.132mg | 0.381mg | 5% |
| Magnesium | 71mg | 53mg | 4% |
| Polyunsaturated fat | 3.613g | 4.153g | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 10mg | 3% | |
| Protein | 7.9g | 6.6g | 3% |
| Manganese | 0.773mg | 0.696mg | 3% |
| Choline | 14.3mg | 3% | |
| Vitamin B1 | 0.18mg | 0.203mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Monounsaturated fat | 4.039g | 4.865g | 2% |
| Calcium | 38mg | 31mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Potassium | 228mg | 210mg | 1% |
| Net carbs | 8.29g | 69.3g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +19.7% |
| Contains more WaterWater | +1379.8% |
| Contains more FatsFats | +47.9% |
| Contains more CarbsCarbs | +408.7% |
| Contains more OtherOther | +23.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.1% |
| Contains more Mono. FatMonounsaturated fat | +20.5% |
| Contains more Poly. FatPolyunsaturated fat | +14.9% |
