Hummus vs. Waffle — In-Depth Nutrition Comparison
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A recap on differences between hummus and waffle
- Hummus is higher in copper, manganese, magnesium, vitamin B6, and zinc, yet waffle is higher in selenium, vitamin B2, calcium, and vitamin B12.
- Waffle covers your daily selenium needs 79% more than hummus.
- Hummus contains 9 times more copper than waffle. While hummus contains 0.527mg of copper, waffle contains only 0.062mg.
- The glycemic index of hummus is lower.
Food varieties used in this article are Hummus, commercial and Waffles, plain, prepared from recipe.
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 | +273.7% |
| Contains more PotassiumPotassium | +43.4% |
| Contains more CopperCopper | +750% |
| Contains more ZincZinc | +169.1% |
| Contains less SodiumSodium | -25.8% |
| Contains more ManganeseManganese | +191.7% |
| Contains more CalciumCalcium | +571.1% |
| Contains more SeleniumSelenium | +1676.9% |
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 | +257.1% |
| Contains more FolateFolate | +80.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +46.1% |
| Contains more Vitamin B2Vitamin B2 | +442.2% |
| Contains more Vitamin B3Vitamin B3 | +256.2% |
| Contains more Vitamin B5Vitamin B5 | +267.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +58.5% |
| Contains more FatsFats | +46.9% |
| Contains more CarbsCarbs | +130.2% |
| Contains more OtherOther | +91.4% |
~equal in
Protein
~7.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -49.9% |
| Contains more Mono. FatMonounsaturated fat | +14.7% |
| Contains more Poly. FatPolyunsaturated fat | +87.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 2.6µg | 46.2µg | 79% |
| Copper | 0.527mg | 0.062mg | 52% |
| Fiber | 6g | 24% | |
| Cholesterol | 0mg | 69mg | 23% |
| Manganese | 0.773mg | 0.265mg | 22% |
| Calcium | 38mg | 255mg | 22% |
| Vitamin B2 | 0.064mg | 0.347mg | 22% |
| Polyunsaturated fat | 3.613g | 6.785g | 21% |
| Magnesium | 71mg | 19mg | 12% |
| Vitamin B6 | 0.2mg | 0.056mg | 11% |
| Zinc | 1.83mg | 0.68mg | 10% |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Folate | 83µg | 46µg | 9% |
| Vitamin B3 | 0.582mg | 2.073mg | 9% |
| Vitamin B1 | 0.18mg | 0.263mg | 7% |
| Vitamin B5 | 0.132mg | 0.485mg | 7% |
| Vitamin A | 65µg | 7% | |
| Fats | 9.6g | 14.1g | 7% |
| Saturated fat | 1.437g | 2.866g | 6% |
| Calories | 166kcal | 291kcal | 6% |
| Sodium | 379mg | 511mg | 6% |
| Carbs | 14.29g | 32.9g | 6% |
| Phosphorus | 176mg | 190mg | 2% |
| Iron | 2.44mg | 2.31mg | 2% |
| Potassium | 228mg | 159mg | 2% |
| Monounsaturated fat | 4.039g | 3.521g | 1% |
| Protein | 7.9g | 7.9g | 0% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 8.29g | 32.9g | N/A |
| Tryptophan | 0.099mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.362mg | 0% | |
| Leucine | 0.63mg | 0% | |
| Lysine | 0.384mg | 0% | |
| Methionine | 0.179mg | 0% | |
| Phenylalanine | 0.395mg | 0% | |
| Valine | 0.409mg | 0% | |
| Histidine | 0.187mg | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
24%
Minerals Daily Need Coverage Score
64%
66%
Comparison summary
Which food is cheaper?
Waffle is cheaper (difference - $1.5)
Which food is richer in vitamins?
Waffle is relatively richer in vitamins
Which food is lower in Cholesterol?
Hummus is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Hummus contains less Sodium (difference - 132mg)
Which food is lower in Saturated fat?
Hummus is lower in Saturated fat (difference - 1.429g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 70)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.