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 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.
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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 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
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 Vitamin B6Vitamin B6 | +354.5% |
| 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 FolateFolate | +120.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +879.6% |
| Contains more WaterWater | +458.6% |
| Contains more OtherOther | +252.2% |
| Contains more ProteinProtein | +30.8% |
| Contains more CarbsCarbs | +434% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4542.5% |
| Contains more Poly. FatPolyunsaturated fat | +774.8% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Polyunsaturated fat | 3.613g | 0.413g | 21% |
| Carbs | 14.29g | 76.31g | 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% |
| Monounsaturated fat | 4.039g | 0.087g | 10% |
| Calories | 166kcal | 364kcal | 10% |
| Phosphorus | 176mg | 108mg | 10% |
| Zinc | 1.83mg | 0.7mg | 10% |
| Vitamin B5 | 0.132mg | 0.438mg | 6% |
| Saturated fat | 1.437g | 0.155g | 6% |
| Protein | 7.9g | 10.33g | 5% |
| Manganese | 0.773mg | 0.682mg | 4% |
| Potassium | 228mg | 107mg | 4% |
| Choline | 10.4mg | 2% | |
| Calcium | 38mg | 15mg | 2% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
46%
Minerals Daily Need Coverage Score
64%
59%
Comparison summary
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Hummus is relatively richer in minerals
Which food contains less Sodium?
Flour contains less Sodium (difference - 377mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 1.282g)
Which food is cheaper?
Flour is cheaper (difference - $0.5)
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)