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Hummus vs. Flour — In-Depth Nutrition Comparison

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How are hummus and flour different?

  • Hummus is higher in copper and fats; however, flour is richer in selenium, vitamin B1, vitamin B3, vitamin B2, iron, folate, and carbs.
  • Daily need coverage for selenium for flour is 57% higher.
  • Hummus contains 190 times more sodium than flour. While hummus contains 379mg of sodium, flour contains only 2mg.
  • Hummus has a lower glycemic index (6) than flour (72).

Hummus, commercial and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Hummus vs Flour infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Hummus
Hummus
7
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%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +222.7%
Contains more CalciumCalcium +153.3%
Contains more PotassiumPotassium +113.1%
Contains more CopperCopper +266%
Contains more ZincZinc +161.4%
Contains more PhosphorusPhosphorus +63%
Contains more ManganeseManganese +13.3%
Contains more IronIron +90.2%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +1203.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
Flour
Flour
7
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin B6Vitamin B6 +354.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +336.1%
Contains more Vitamin B2Vitamin B2 +671.9%
Contains more Vitamin B3Vitamin B3 +914.4%
Contains more Vitamin B5Vitamin B5 +231.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Flour DV% diff.
Selenium 2.6µg 33.9µg 57%
Vitamin B1 0.18mg 0.785mg 50%
Copper 0.527mg 0.144mg 43%
Vitamin B2 0.064mg 0.494mg 33%
Vitamin B3 0.582mg 5.904mg 33%
Iron 2.44mg 4.64mg 28%
Folate 83µg 183µg 25%
Carbs 14.29g 76.31g 21%
Polyunsaturated fat 3.613g 0.413g 21%
Sodium 379mg 2mg 16%
Fats 9.6g 0.98g 13%
Fiber 6g 2.7g 13%
Magnesium 71mg 22mg 12%
Vitamin B6 0.2mg 0.044mg 12%
Calories 166kcal 364kcal 10%
Zinc 1.83mg 0.7mg 10%
Phosphorus 176mg 108mg 10%
Monounsaturated fat 4.039g 0.087g 10%
Vitamin B5 0.132mg 0.438mg 6%
Saturated fat 1.437g 0.155g 6%
Protein 7.9g 10.33g 5%
Potassium 228mg 107mg 4%
Manganese 0.773mg 0.682mg 4%
Calcium 38mg 15mg 2%
Choline 10.4mg 2%
Protein per 100 calories 4.8g 2.8g N/A
Calories per 10 g protein 210kcal 352kcal N/A
Weight per 100 calories 60g 27g N/A
Unsaturated / Saturated Fat ratio 5.3 3.2 N/A
Net carbs 8.29g 73.61g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +879.6%
Contains more WaterWater +458.6%
Contains more ProteinProtein +30.8%
Contains more CarbsCarbs +434%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +4542.5%
Contains more Poly. FatPolyunsaturated fat +774.8%
Contains less Sat. FatSaturated fat -89.2%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.