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Hummus vs Wheat - In-Depth Nutrition Comparison

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The main differences between Hummus and Wheat

  • Wheat is richer than Hummus in Selenium, Manganese, Phosphorus, Vitamin B3, Zinc, Vitamin B1, Magnesium, Vitamin B6, and Vitamin B5.
  • Daily need coverage for Selenium from Wheat is 158% higher.
  • Hummus contains 190 times more Sodium than Wheat. Hummus contains 379mg of Sodium, while Wheat contains 2mg.

Food types used in this article are Hummus, commercial and Wheat, durum.

Infographic

Hummus vs Wheat 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
1
:
7
Wheat
Wheat
Contains more Calcium +11.8%
Contains more Iron +44.3%
Contains more Potassium +89%
Contains more Magnesium +102.8%
Contains more Zinc +127.3%
Contains more Phosphorus +188.6%
Contains less Sodium -99.5%
Equal in Copper - 0.553
Hummus
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Wheat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Calcium +11.8%
Contains more Iron +44.3%
Contains more Potassium +89%
Contains more Magnesium +102.8%
Contains more Zinc +127.3%
Contains more Phosphorus +188.6%
Contains less Sodium -99.5%
Equal in Copper - 0.553

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
2
:
5
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Folate +93%
Contains more Vitamin B1 +132.8%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B3 +1057.7%
Contains more Vitamin B5 +608.3%
Contains more Vitamin B6 +109.5%
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%
Wheat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin A +∞%
Contains more Folate +93%
Contains more Vitamin B1 +132.8%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B3 +1057.7%
Contains more Vitamin B5 +608.3%
Contains more Vitamin B6 +109.5%

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
37
Wheat
Mineral Summary Score
66
Hummus
100
Wheat

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
82%
Wheat
Carbohydrates
14%
Hummus
71%
Wheat
Fats
44%
Hummus
11%
Wheat

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 Wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Wheat
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?
Wheat
Wheat contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.983g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 44)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
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 Wheat Opinion
Calories 166 339 Wheat
Protein 7.9 13.68 Wheat
Fats 9.6 2.47 Hummus
Vitamin C 0 0
Carbs 14.29 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.44 3.52 Wheat
Calcium 38 34 Hummus
Potassium 228 431 Wheat
Magnesium 71 144 Wheat
Sugar
Fiber 6 Hummus
Copper 0.527 0.553 Wheat
Zinc 1.83 4.16 Wheat
Starch
Phosphorus 176 508 Wheat
Sodium 379 2 Wheat
Vitamin A 30 0 Hummus
Vitamin E
Vitamin D 0 0
Vitamin B1 0.18 0.419 Wheat
Vitamin B2 0.064 0.121 Wheat
Vitamin B3 0.582 6.738 Wheat
Vitamin B5 0.132 0.935 Wheat
Vitamin B6 0.2 0.419 Wheat
Vitamin B12 0 0
Vitamin K
Folate 83 43 Hummus
Trans Fat
Saturated Fat 1.437 0.454 Wheat
Monounsaturated Fat 4.039 0.344 Hummus
Polyunsaturated fat 3.613 0.978 Hummus
Tryptophan 0.176 Wheat
Threonine 0.366 Wheat
Isoleucine 0.533 Wheat
Leucine 0.934 Wheat
Lysine 0.303 Wheat
Methionine 0.221 Wheat
Phenylalanine 0.681 Wheat
Valine 0.594 Wheat
Histidine 0.322 Wheat
Fructose

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.