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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 for 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.
  • Hummus has a lower glycemic index than semolina.

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

Infographic

Semolina vs Hummus 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Hummus
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains more CalciumCalcium +86.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +33.9%
Contains more SeleniumSelenium +665.4%
Contains more MagnesiumMagnesium +163%
Contains more PotassiumPotassium +31%
Contains more IronIron +229.7%
Contains more CopperCopper +85.6%
Contains more ZincZinc +79.4%
Contains more PhosphorusPhosphorus +15%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Hummus
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B3Vitamin B3 +767.4%
Contains more Vitamin B5Vitamin B5 +409.1%
Contains more Vitamin B6Vitamin B6 +126%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +28%
Contains more FolateFolate +937.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Semolina Hummus DV% diff.
Selenium 19.9µg 2.6µg 31%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.582mg 28%
Copper 0.284mg 0.527mg 27%
Polyunsaturated fat 0.322g 3.613g 22%
Carbs 80.89g 14.29g 22%
Iron 0.74mg 2.44mg 21%
Vitamin B6 0.452mg 0.2mg 19%
Folate 8µg 83µg 19%
Fiber 1.8g 6g 17%
Sodium 2mg 379mg 16%
Fats 1.03g 9.6g 13%
Vitamin B5 0.672mg 0.132mg 11%
Manganese 1.035mg 0.773mg 11%
Magnesium 27mg 71mg 10%
Calories 374kcal 166kcal 10%
Monounsaturated fat 0.258g 4.039g 9%
Zinc 1.02mg 1.83mg 7%
Saturated fat 0.294g 1.437g 5%
Vitamin B1 0.224mg 0.18mg 4%
Phosphorus 153mg 176mg 3%
Calcium 71mg 38mg 3%
Potassium 174mg 228mg 2%
Vitamin B2 0.05mg 0.064mg 1%
Protein 7.51g 7.9g 1%
Net carbs 79.09g 8.29g N/A
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Hummus
4
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 CarbsCarbs +466.1%
Contains more FatsFats +832%
Contains more WaterWater +575.4%
Contains more OtherOther +128.2%
~equal in Protein ~7.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains less Sat. FatSaturated fat -79.5%
Contains more Mono. FatMonounsaturated fat +1465.5%
Contains more Poly. FatPolyunsaturated fat +1022%

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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.