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.
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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 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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B6 | 0.2mg | 0.419mg | 17% |
| Magnesium | 71mg | 144mg | 17% |
| Vitamin B5 | 0.132mg | 0.935mg | 16% |
| Sodium | 379mg | 2mg | 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% |
| Saturated fat | 1.437g | 0.454g | 4% |
| Vitamin B2 | 0.064mg | 0.121mg | 4% |
| Copper | 0.527mg | 0.553mg | 3% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +1074.1% |
| Contains more Poly. FatPolyunsaturated fat | +269.4% |
| Contains less Sat. FatSaturated fat | -68.4% |