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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hummus
7
:
3
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 Manganese +13.3%
Contains more Iron +90.2%
Contains less Sodium -99.5%
Contains more Selenium +1203.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
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 Manganese +13.3%
Contains more Iron +90.2%
Contains less Sodium -99.5%
Contains more Selenium +1203.8%

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
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
3
:
2
Flour
Contains more Fats +879.6%
Contains more Water +458.6%
Contains more Other +252.2%
Contains more Protein +30.8%
Contains more Carbs +434%
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
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 Fats +879.6%
Contains more Water +458.6%
Contains more Other +252.2%
Contains more Protein +30.8%
Contains more Carbs +434%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
2
:
1
Flour
Contains more Monounsaturated Fat +4542.5%
Contains more Polyunsaturated fat +774.8%
Contains less Saturated Fat -89.2%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +4542.5%
Contains more Polyunsaturated fat +774.8%
Contains less Saturated Fat -89.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 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
Manganese 0.773mg 0.682mg Hummus
Selenium 2.6µg 33.9µg Flour
Vitamin A 30IU 0IU Hummus
Vitamin E 0.06mg Flour
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 K 0.3µg Flour
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Hummus
50%
Flour
Minerals Daily Need Coverage Score
64%
Hummus
59%
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

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.