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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, Fiber, and Vitamin B6, however Flour is richer in Selenium, Vitamin B1, Vitamin B3, Vitamin B2, Iron, and Folate.
  • Daily need coverage for Selenium from Flour is 57% higher.
  • Hummus contains 190 times more Sodium than Flour. While Hummus contains 379mg of Sodium, Flour contains only 2mg.

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

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
6
:
2
Flour
Contains more Calcium +153.3%
Contains more Magnesium +222.7%
Contains more Phosphorus +63%
Contains more Potassium +113.1%
Contains more Zinc +161.4%
Contains more Copper +266%
Contains more Iron +90.2%
Contains less Sodium -99.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +153.3%
Contains more Magnesium +222.7%
Contains more Phosphorus +63%
Contains more Potassium +113.1%
Contains more Zinc +161.4%
Contains more Copper +266%
Contains more Iron +90.2%
Contains less Sodium -99.5%

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
:
7
Flour
Contains more Vitamin A +∞%
Contains more Vitamin B6 +354.5%
Contains more Vitamin B1 +336.1%
Contains more Vitamin B2 +671.9%
Contains more Vitamin B3 +914.4%
Contains more Vitamin B5 +231.8%
Contains more Folate +120.5%
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% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +354.5%
Contains more Vitamin B1 +336.1%
Contains more Vitamin B2 +671.9%
Contains more Vitamin B3 +914.4%
Contains more Vitamin B5 +231.8%
Contains more Folate +120.5%

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

All nutrients comparison - raw data values

Nutrient Hummus Flour Opinion
Net carbs 8.29g 73.61g Flour
Protein 7.9g 10.33g Flour
Fats 9.6g 0.98g Hummus
Carbs 14.29g 76.31g Flour
Calories 166kcal 364kcal Flour
Starch g g
Fructose g g
Sugar g 0.27g Hummus
Fiber 6g 2.7g Hummus
Calcium 38mg 15mg Hummus
Iron 2.44mg 4.64mg Flour
Magnesium 71mg 22mg Hummus
Phosphorus 176mg 108mg Hummus
Potassium 228mg 107mg Hummus
Sodium 379mg 2mg Flour
Zinc 1.83mg 0.7mg Hummus
Copper 0.527mg 0.144mg Hummus
Vitamin A 30IU 0IU Hummus
Vitamin E mg 0.06mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.18mg 0.785mg Flour
Vitamin B2 0.064mg 0.494mg Flour
Vitamin B3 0.582mg 5.904mg Flour
Vitamin B5 0.132mg 0.438mg Flour
Vitamin B6 0.2mg 0.044mg Hummus
Folate 83µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Flour
Tryptophan mg 0.127mg Flour
Threonine mg 0.281mg Flour
Isoleucine mg 0.357mg Flour
Leucine mg 0.71mg Flour
Lysine mg 0.228mg Flour
Methionine mg 0.183mg Flour
Phenylalanine mg 0.52mg Flour
Valine mg 0.415mg Flour
Histidine mg 0.23mg Flour
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.437g 0.155g Flour
Monounsaturated Fat 4.039g 0.087g Hummus
Polyunsaturated fat 3.613g 0.413g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Flour
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
50
Flour
Mineral Summary Score
66
Hummus
40
Flour

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
62%
Flour
Carbohydrates
14%
Hummus
76%
Flour
Fats
44%
Hummus
5%
Flour

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.282g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.