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  6. Spelt vs. Hummus

Spelt vs. Hummus — In-Depth Nutrition Comparison

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How are spelt and hummus different?

  • Spelt is higher than hummus in manganese, vitamin B3, phosphorus, iron, fiber, vitamin B5, selenium, magnesium, and vitamin B1.
  • Spelt covers your daily need for manganese, 96% more than hummus.
  • Spelt contains 12 times more vitamin B3 than hummus. Spelt contains 6.843mg of vitamin B3, while hummus contains 0.582mg.
  • Spelt is lower in sodium.
  • Spelt has a higher glycemic index (63) than hummus (6).

Spelt, uncooked and Hummus, commercial types were used in this article.

Infographic

Spelt 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.
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Hummus
Hummus
1
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 MagnesiumMagnesium +91.5%
Contains more PotassiumPotassium +70.2%
Contains more IronIron +82%
Contains more ZincZinc +79.2%
Contains more PhosphorusPhosphorus +127.8%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +285.9%
Contains more SeleniumSelenium +350%
Contains more CalciumCalcium +40.7%
~equal in Copper ~0.527mg

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.
Spelt
Spelt
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Hummus
Hummus
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +102.2%
Contains more Vitamin B2Vitamin B2 +76.6%
Contains more Vitamin B3Vitamin B3 +1075.8%
Contains more Vitamin B5Vitamin B5 +709.1%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +84.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Hummus DV% diff.
Manganese 2.983mg 0.773mg 96%
Vitamin B3 6.843mg 0.582mg 39%
Phosphorus 401mg 176mg 32%
Iron 4.44mg 2.44mg 25%
Starch 53.92g 22%
Carbs 70.19g 14.29g 19%
Fiber 10.7g 6g 19%
Vitamin B5 1.068mg 0.132mg 19%
Selenium 11.7µg 2.6µg 17%
Sodium 8mg 379mg 16%
Polyunsaturated fat 1.258g 3.613g 16%
Magnesium 136mg 71mg 15%
Vitamin B1 0.364mg 0.18mg 15%
Protein 14.57g 7.9g 13%
Zinc 3.28mg 1.83mg 13%
Fats 2.43g 9.6g 11%
Folate 45µg 83µg 10%
Calories 338kcal 166kcal 9%
Monounsaturated fat 0.445g 4.039g 9%
Potassium 388mg 228mg 5%
Vitamin E 0.79mg 5%
Saturated fat 0.406g 1.437g 5%
Vitamin B2 0.113mg 0.064mg 4%
Vitamin K 3.6µg 3%
Copper 0.511mg 0.527mg 2%
Vitamin B6 0.23mg 0.2mg 2%
Calcium 27mg 38mg 1%
Protein per 100 calories 4.3g 4.8g N/A
Calories per 10 g protein 232kcal 210kcal N/A
Weight per 100 calories 30g 60g N/A
Unsaturated / Saturated Fat ratio 4.2 5.3 N/A
Net carbs 59.49g 8.29g N/A
Sugar 6.82g N/A
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Hummus
Hummus
2
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 ProteinProtein +84.4%
Contains more CarbsCarbs +391.2%
Contains more FatsFats +295.1%
Contains more WaterWater +504.3%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Hummus
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 -71.7%
Contains more Mono. FatMonounsaturated fat +807.6%
Contains more Poly. FatPolyunsaturated fat +187.2%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.