Hummus vs. White bread — In-Depth Nutrition Comparison
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What are the differences between hummus and white bread?
- Hummus is higher in copper, fiber, magnesium, and phosphorus; however, white bread is richer in selenium, vitamin B1, vitamin B3, iron, vitamin B2, and calcium.
- Hummus's daily need coverage for copper is 47% more.
- White bread contains 3 times less magnesium than hummus. Hummus contains 71mg of magnesium, while white bread contains 23mg.
- Hummus has a lower glycemic index (6) than white bread (73).
We used Hummus, commercial and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.
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.
| Contains more MagnesiumMagnesium | +208.7% |
| Contains more PotassiumPotassium | +81% |
| Contains more CopperCopper | +421.8% |
| Contains more ZincZinc | +147.3% |
| Contains more PhosphorusPhosphorus | +79.6% |
| Contains less SodiumSodium | -22.7% |
| Contains more ManganeseManganese | +44.2% |
| Contains more CalciumCalcium | +278.9% |
| Contains more IronIron | +48% |
| Contains more SeleniumSelenium | +746.2% |
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 | +129.9% |
| Contains more Vitamin B1Vitamin B1 | +196.1% |
| Contains more Vitamin B2Vitamin B2 | +279.7% |
| Contains more Vitamin B3Vitamin B3 | +721.3% |
| Contains more Vitamin B5Vitamin B5 | +306.1% |
| Contains more FolateFolate | +33.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more FatsFats | +188.3% |
| Contains more WaterWater | +82.8% |
| Contains more ProteinProtein | +12% |
| Contains more CarbsCarbs | +245.8% |
| Contains more OtherOther | +22.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains more Mono. FatMonounsaturated fat | +574.3% |
| Contains more Poly. FatPolyunsaturated fat | +125.5% |
| Contains less Sat. FatSaturated fat | -51.4% |
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 Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.527mg | 0.101mg | 47% |
| Selenium | 2.6µg | 22µg | 35% |
| Vitamin B1 | 0.18mg | 0.533mg | 29% |
| Vitamin B3 | 0.582mg | 4.78mg | 26% |
| Iron | 2.44mg | 3.61mg | 15% |
| Starch | 37.17g | 15% | |
| Vitamin B2 | 0.064mg | 0.243mg | 14% |
| Fiber | 6g | 2.7g | 13% |
| Polyunsaturated fat | 3.613g | 1.602g | 13% |
| Carbs | 14.29g | 49.42g | 12% |
| Calcium | 38mg | 144mg | 11% |
| Magnesium | 71mg | 23mg | 11% |
| Phosphorus | 176mg | 98mg | 11% |
| Zinc | 1.83mg | 0.74mg | 10% |
| Fats | 9.6g | 3.33g | 10% |
| Manganese | 0.773mg | 0.536mg | 10% |
| Monounsaturated fat | 4.039g | 0.599g | 9% |
| Vitamin B6 | 0.2mg | 0.087mg | 9% |
| Vitamin B5 | 0.132mg | 0.536mg | 8% |
| Folate | 83µg | 111µg | 7% |
| Calories | 166kcal | 266kcal | 5% |
| Sodium | 379mg | 490mg | 5% |
| Choline | 14.6mg | 3% | |
| Saturated fat | 1.437g | 0.698g | 3% |
| Potassium | 228mg | 126mg | 3% |
| Fructose | 2.43g | 3% | |
| Protein | 7.9g | 8.85g | 2% |
| Vitamin E | 0.22mg | 1% | |
| Net carbs | 8.29g | 46.72g | N/A |
| Sugar | 5.67g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0.027g | N/A | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
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%
33%
Minerals Daily Need Coverage Score
64%
56%
Comparison summary
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 0.739g)
Which food is cheaper?
White bread is cheaper (difference - $1.5)
Which food is richer in vitamins?
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Hummus contains less Sodium (difference - 111mg)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 67)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.