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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 for wheat is 158% higher.
  • Hummus contains 190 times more sodium than wheat . Hummus contains 379mg of sodium, while wheat contains 2mg.
  • Hummus has a lower glycemic index than wheat .

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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +11.8%
Contains more MagnesiumMagnesium +102.8%
Contains more PotassiumPotassium +89%
Contains more IronIron +44.3%
Contains more ZincZinc +127.3%
Contains more PhosphorusPhosphorus +188.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +289.7%
Contains more SeleniumSelenium +3338.5%
~equal in Copper ~0.553mg

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%
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% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more FolateFolate +93%
Contains more Vitamin B1Vitamin B1 +132.8%
Contains more Vitamin B2Vitamin B2 +89.1%
Contains more Vitamin B3Vitamin B3 +1057.7%
Contains more Vitamin B5Vitamin B5 +608.3%
Contains more Vitamin B6Vitamin B6 +109.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Hummus Wheat DV% diff.
Selenium 2.6µg 89.4µg 158%
Manganese 0.773mg 3.012mg 97%
Phosphorus 176mg 508mg 47%
Vitamin B3 0.582mg 6.738mg 38%
Fiber 6g 24%
Zinc 1.83mg 4.16mg 21%
Vitamin B1 0.18mg 0.419mg 20%
Carbs 14.29g 71.13g 19%
Polyunsaturated fat 3.613g 0.978g 18%
Magnesium 71mg 144mg 17%
Vitamin B6 0.2mg 0.419mg 17%
Sodium 379mg 2mg 16%
Vitamin B5 0.132mg 0.935mg 16%
Iron 2.44mg 3.52mg 14%
Protein 7.9g 13.68g 12%
Fats 9.6g 2.47g 11%
Folate 83µg 43µg 10%
Calories 166kcal 339kcal 9%
Monounsaturated fat 4.039g 0.344g 9%
Potassium 228mg 431mg 6%
Vitamin B2 0.064mg 0.121mg 4%
Saturated fat 1.437g 0.454g 4%
Copper 0.527mg 0.553mg 3%
Protein per 100 calories 4.8g 4g N/A
Calories per 10 g protein 210kcal 248kcal N/A
Weight per 100 calories 60g 29g N/A
Unsaturated / Saturated Fat ratio 5.3 2.9 N/A
Net carbs 8.29g 71.13g N/A
Calcium 38mg 34mg 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +288.7%
Contains more WaterWater +508.7%
Contains more ProteinProtein +73.2%
Contains more CarbsCarbs +397.8%
~equal in Other ~1.78g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +1074.1%
Contains more Poly. FatPolyunsaturated fat +269.4%
Contains less Sat. FatSaturated fat -68.4%

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. 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.