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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 of 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, 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
8
:
2
Hummus
Contains more Iron +82%
Contains more Magnesium +91.5%
Contains more Phosphorus +127.8%
Contains more Potassium +70.2%
Contains less Sodium -97.9%
Contains more Zinc +79.2%
Contains more Manganese +285.9%
Contains more Selenium +350%
Contains more Calcium +40.7%
Equal in Copper - 0.527
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Iron +82%
Contains more Magnesium +91.5%
Contains more Phosphorus +127.8%
Contains more Potassium +70.2%
Contains less Sodium -97.9%
Contains more Zinc +79.2%
Contains more Manganese +285.9%
Contains more Selenium +350%
Contains more Calcium +40.7%
Equal in Copper - 0.527

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
7
:
3
Hummus
Contains more Vitamin B1 +102.2%
Contains more Vitamin B2 +76.6%
Contains more Vitamin B3 +1075.8%
Contains more Vitamin B5 +709.1%
Contains more Vitamin B6 +15%
Contains more Vitamin A +200%
Contains more Folate +84.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0% 0%
Contains more Vitamin B1 +102.2%
Contains more Vitamin B2 +76.6%
Contains more Vitamin B3 +1075.8%
Contains more Vitamin B5 +709.1%
Contains more Vitamin B6 +15%
Contains more Vitamin A +200%
Contains more Folate +84.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
:
2
Hummus
Contains more Protein +84.4%
Contains more Carbs +391.2%
Contains more Other +10.5%
Contains more Fats +295.1%
Contains more Water +504.3%
Equal in Other - 1.62
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
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 Protein +84.4%
Contains more Carbs +391.2%
Contains more Other +10.5%
Contains more Fats +295.1%
Contains more Water +504.3%
Equal in Other - 1.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
1
:
2
Hummus
Contains less Saturated Fat -71.7%
Contains more Monounsaturated Fat +807.6%
Contains more Polyunsaturated fat +187.2%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -71.7%
Contains more Monounsaturated Fat +807.6%
Contains more Polyunsaturated fat +187.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Hummus Opinion
Net carbs 59.49g 8.29g Spelt
Protein 14.57g 7.9g Spelt
Fats 2.43g 9.6g Hummus
Carbs 70.19g 14.29g Spelt
Calories 338kcal 166kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Hummus
Fiber 10.7g 6g Spelt
Calcium 27mg 38mg Hummus
Iron 4.44mg 2.44mg Spelt
Magnesium 136mg 71mg Spelt
Phosphorus 401mg 176mg Spelt
Potassium 388mg 228mg Spelt
Sodium 8mg 379mg Spelt
Zinc 3.28mg 1.83mg Spelt
Copper 0.511mg 0.527mg Hummus
Manganese 2.983mg 0.773mg Spelt
Selenium 11.7µg 2.6µg Spelt
Vitamin A 10IU 30IU Hummus
Vitamin E 0.79mg Spelt
Vitamin B1 0.364mg 0.18mg Spelt
Vitamin B2 0.113mg 0.064mg Spelt
Vitamin B3 6.843mg 0.582mg Spelt
Vitamin B5 1.068mg 0.132mg Spelt
Vitamin B6 0.23mg 0.2mg Spelt
Folate 45µg 83µg Hummus
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Saturated Fat 0.406g 1.437g Spelt
Monounsaturated Fat 0.445g 4.039g Hummus
Polyunsaturated fat 1.258g 3.613g Hummus
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
32%
Spelt
15%
Hummus
Minerals Daily Need Coverage Score
119%
Spelt
64%
Hummus

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 371mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.031g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.