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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
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
1
:
7
Wheat
Contains more Calcium +11.8%
Contains more Iron +44.3%
Contains more Magnesium +102.8%
Contains more Phosphorus +188.6%
Contains more Potassium +89%
Contains less Sodium -99.5%
Contains more Zinc +127.3%
Equal in Copper - 0.553
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +11.8%
Contains more Iron +44.3%
Contains more Magnesium +102.8%
Contains more Phosphorus +188.6%
Contains more Potassium +89%
Contains less Sodium -99.5%
Contains more Zinc +127.3%
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
2
:
5
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%
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 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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%

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 Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hummus Wheat Opinion
Net carbs 8.29g 71.13g Wheat
Protein 7.9g 13.68g Wheat
Fats 9.6g 2.47g Hummus
Carbs 14.29g 71.13g Wheat
Calories 166kcal 339kcal Wheat
Starch g g
Fructose g g
Sugar g g
Fiber 6g g Hummus
Calcium 38mg 34mg Hummus
Iron 2.44mg 3.52mg Wheat
Magnesium 71mg 144mg Wheat
Phosphorus 176mg 508mg Wheat
Potassium 228mg 431mg Wheat
Sodium 379mg 2mg Wheat
Zinc 1.83mg 4.16mg Wheat
Copper 0.527mg 0.553mg Wheat
Vitamin A 30IU 0IU Hummus
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.18mg 0.419mg Wheat
Vitamin B2 0.064mg 0.121mg Wheat
Vitamin B3 0.582mg 6.738mg Wheat
Vitamin B5 0.132mg 0.935mg Wheat
Vitamin B6 0.2mg 0.419mg Wheat
Folate 83µg 43µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan mg 0.176mg Wheat
Threonine mg 0.366mg Wheat
Isoleucine mg 0.533mg Wheat
Leucine mg 0.934mg Wheat
Lysine mg 0.303mg Wheat
Methionine mg 0.221mg Wheat
Phenylalanine mg 0.681mg Wheat
Valine mg 0.594mg Wheat
Histidine mg 0.322mg Wheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.437g 0.454g Wheat
Monounsaturated Fat 4.039g 0.344g Hummus
Polyunsaturated fat 3.613g 0.978g Hummus

Which food is preferable for your diet?

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

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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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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.