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  6. Semolina vs. Hummus

Semolina vs. Hummus — In-Depth Nutrition Comparison

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The main differences between Semolina and Hummus

  • Semolina is richer in Selenium, Vitamin B3, Vitamin B6, Manganese, and Vitamin B5, yet Hummus is richer in Copper, Iron, Folate, and Fiber.
  • Daily need coverage for Selenium from Semolina is 31% higher.
  • Semolina contains 9 times more Vitamin B3 than Hummus. Semolina contains 5.048mg of Vitamin B3, while Hummus contains 0.582mg.
  • Semolina contains less Sodium.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Hummus, commercial.

Infographic

Semolina 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Semolina
Semolina
4
:
6
Hummus
Hummus
Contains more Calcium +86.8%
Contains less Sodium -99.5%
Contains more Manganese +33.9%
Contains more Selenium +665.4%
Contains more Iron +229.7%
Contains more Magnesium +163%
Contains more Phosphorus +15%
Contains more Potassium +31%
Contains more Zinc +79.4%
Contains more Copper +85.6%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Calcium +86.8%
Contains less Sodium -99.5%
Contains more Manganese +33.9%
Contains more Selenium +665.4%
Contains more Iron +229.7%
Contains more Magnesium +163%
Contains more Phosphorus +15%
Contains more Potassium +31%
Contains more Zinc +79.4%
Contains more Copper +85.6%

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.
Semolina
Semolina
6
:
3
Hummus
Hummus
Contains more Vitamin B1 +24.4%
Contains more Vitamin B3 +767.4%
Contains more Vitamin B5 +409.1%
Contains more Vitamin B6 +126%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +28%
Contains more Folate +937.5%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Hummus
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 B1 +24.4%
Contains more Vitamin B3 +767.4%
Contains more Vitamin B5 +409.1%
Contains more Vitamin B6 +126%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +28%
Contains more Folate +937.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
1
:
4
Hummus
Hummus
Contains more Carbs +466.1%
Contains more Fats +832%
Contains more Water +575.4%
Contains more Other +128.2%
Equal in Protein - 7.9
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Hummus
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more Carbs +466.1%
Contains more Fats +832%
Contains more Water +575.4%
Contains more Other +128.2%
Equal in Protein - 7.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Hummus
Hummus
Contains less Saturated Fat -79.5%
Contains more Monounsaturated Fat +1465.5%
Contains more Polyunsaturated fat +1022%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -79.5%
Contains more Monounsaturated Fat +1465.5%
Contains more Polyunsaturated fat +1022%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Hummus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Hummus Opinion
Net carbs 79.09g 8.29g Semolina
Protein 7.51g 7.9g Hummus
Fats 1.03g 9.6g Hummus
Carbs 80.89g 14.29g Semolina
Calories 374kcal 166kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Hummus
Fiber 1.8g 6g Hummus
Calcium 71mg 38mg Semolina
Iron 0.74mg 2.44mg Hummus
Magnesium 27mg 71mg Hummus
Phosphorus 153mg 176mg Hummus
Potassium 174mg 228mg Hummus
Sodium 2mg 379mg Semolina
Zinc 1.02mg 1.83mg Hummus
Copper 0.284mg 0.527mg Hummus
Manganese 1.035mg 0.773mg Semolina
Selenium 19.9µg 2.6µg Semolina
Vitamin A 0IU 30IU Hummus
Vitamin E 0.03mg Semolina
Vitamin B1 0.224mg 0.18mg Semolina
Vitamin B2 0.05mg 0.064mg Hummus
Vitamin B3 5.048mg 0.582mg Semolina
Vitamin B5 0.672mg 0.132mg Semolina
Vitamin B6 0.452mg 0.2mg Semolina
Folate 8µg 83µg Hummus
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg Semolina
Methionine 0.183mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Saturated Fat 0.294g 1.437g Semolina
Monounsaturated Fat 0.258g 4.039g Hummus
Polyunsaturated fat 0.322g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Hummus
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
26%
Semolina
16%
Hummus
Minerals Daily Need Coverage Score
52%
Semolina
64%
Hummus

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 1.143g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.1)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.