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Lentil vs Hummus - In-Depth Nutrition Comparison

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How are Lentil and Hummus different?

  • Lentil is richer in Folate, Iron, Vitamin B5, and Fiber, while Hummus is higher in Copper, Manganese, Magnesium, and Zinc.
  • Hummus covers your daily need of Copper 31% more than Lentil.
  • Lentil contains 5 times more Vitamin B5 than Hummus. Lentil contains 0.638mg of Vitamin B5, while Hummus contains 0.132mg.
  • Lentil is lower in Saturated Fat.

Lentils, mature seeds, cooked, boiled, without salt and Hummus, commercial types were used in this article.

Infographic

Lentil vs Hummus infographic
Infographic link

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
Lentil
4
:
4
Hummus
Contains more Iron +36.5%
Contains more Potassium +61.8%
Contains less Sodium -99.5%
Contains more Calcium +100%
Contains more Magnesium +97.2%
Contains more Zinc +44.1%
Contains more Copper +110%
Equal in Phosphorus - 176
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Iron +36.5%
Contains more Potassium +61.8%
Contains less Sodium -99.5%
Contains more Calcium +100%
Contains more Magnesium +97.2%
Contains more Zinc +44.1%
Contains more Copper +110%
Equal in Phosphorus - 176

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
Lentil
7
:
3
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +82.1%
Contains more Vitamin B5 +383.3%
Contains more Folate +118.1%
Contains more Vitamin A +275%
Contains more Vitamin B6 +12.4%
Equal in Vitamin B1 - 0.18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 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%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +82.1%
Contains more Vitamin B5 +383.3%
Contains more Folate +118.1%
Contains more Vitamin A +275%
Contains more Vitamin B6 +12.4%
Equal in Vitamin B1 - 0.18

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.
Lentil Hummus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lentil Hummus Opinion
Net carbs 12.23g 8.29g Lentil
Protein 9.02g 7.9g Lentil
Fats 0.38g 9.6g Hummus
Carbs 20.13g 14.29g Lentil
Calories 116kcal 166kcal Hummus
Starch g g
Fructose g g
Sugar 1.8g g Hummus
Fiber 7.9g 6g Lentil
Calcium 19mg 38mg Hummus
Iron 3.33mg 2.44mg Lentil
Magnesium 36mg 71mg Hummus
Phosphorus 180mg 176mg Lentil
Potassium 369mg 228mg Lentil
Sodium 2mg 379mg Lentil
Zinc 1.27mg 1.83mg Hummus
Copper 0.251mg 0.527mg Hummus
Vitamin A 8IU 30IU Hummus
Vitamin E 0.11mg mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.18mg Hummus
Vitamin B2 0.073mg 0.064mg Lentil
Vitamin B3 1.06mg 0.582mg Lentil
Vitamin B5 0.638mg 0.132mg Lentil
Vitamin B6 0.178mg 0.2mg Hummus
Folate 181µg 83µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg µg Lentil
Tryptophan 0.081mg mg Lentil
Threonine 0.323mg mg Lentil
Isoleucine 0.39mg mg Lentil
Leucine 0.654mg mg Lentil
Lysine 0.63mg mg Lentil
Methionine 0.077mg mg Lentil
Phenylalanine 0.445mg mg Lentil
Valine 0.448mg mg Lentil
Histidine 0.254mg mg Lentil
Cholesterol 0mg 0mg
Trans Fat 0g g Hummus
Saturated Fat 0.053g 1.437g Lentil
Monounsaturated Fat 0.064g 4.039g Hummus
Polyunsaturated fat 0.175g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Hummus
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
26
Lentil
16
Hummus
Mineral Summary Score
48
Lentil
66
Hummus

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
54%
Lentil
47%
Hummus
Carbohydrates
20%
Lentil
14%
Hummus
Fats
2%
Lentil
44%
Hummus

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 1.384g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.4)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 23)
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.

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.