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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 in Manganese, and Vitamin B3, however, Hummus is richer in Copper, Folate, Iron, Vitamin B6, Fiber, Vitamin B1, and Zinc.
  • Daily need coverage for Copper from Hummus is 35% higher.
  • Spelt contains 4 times more Vitamin B3 than Hummus. While Spelt contains 2.57mg of Vitamin B3, Hummus contains only 0.582mg.
  • Spelt has less Sodium.

Spelt, cooked and Hummus, commercial are the varieties 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
3
:
7
Hummus
Hummus
Contains less Sodium -98.7%
Contains more Manganese +41.1%
Contains more Selenium +53.8%
Contains more Calcium +280%
Contains more Iron +46.1%
Contains more Magnesium +44.9%
Contains more Phosphorus +17.3%
Contains more Potassium +59.4%
Contains more Zinc +46.4%
Contains more Copper +145.1%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains less Sodium -98.7%
Contains more Manganese +41.1%
Contains more Selenium +53.8%
Contains more Calcium +280%
Contains more Iron +46.1%
Contains more Magnesium +44.9%
Contains more Phosphorus +17.3%
Contains more Potassium +59.4%
Contains more Zinc +46.4%
Contains more Copper +145.1%

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
2
:
7
Hummus
Hummus
Contains more Vitamin B3 +341.6%
Contains more Vitamin A +650%
Contains more Vitamin B1 +74.8%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +150%
Contains more Folate +538.5%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
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 B3 +341.6%
Contains more Vitamin A +650%
Contains more Vitamin B1 +74.8%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +150%
Contains more Folate +538.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
:
4
Hummus
Hummus
Contains more Carbs +85%
Contains more Protein +43.6%
Contains more Fats +1029.4%
Contains more Other +149.2%
Equal in Water - 66.59
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 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 +85%
Contains more Protein +43.6%
Contains more Fats +1029.4%
Contains more Other +149.2%
Equal in Water - 66.59

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
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Hummus Opinion
Net carbs 22.54g 8.29g Spelt
Protein 5.5g 7.9g Hummus
Fats 0.85g 9.6g Hummus
Carbs 26.44g 14.29g Spelt
Calories 127kcal 166kcal Hummus
Starch 19.57g Spelt
Fiber 3.9g 6g Hummus
Calcium 10mg 38mg Hummus
Iron 1.67mg 2.44mg Hummus
Magnesium 49mg 71mg Hummus
Phosphorus 150mg 176mg Hummus
Potassium 143mg 228mg Hummus
Sodium 5mg 379mg Spelt
Zinc 1.25mg 1.83mg Hummus
Copper 0.215mg 0.527mg Hummus
Manganese 1.091mg 0.773mg Spelt
Selenium 4µg 2.6µg Spelt
Vitamin A 4IU 30IU Hummus
Vitamin E 0.26mg Spelt
Vitamin B1 0.103mg 0.18mg Hummus
Vitamin B2 0.03mg 0.064mg Hummus
Vitamin B3 2.57mg 0.582mg Spelt
Vitamin B5 0.132mg Hummus
Vitamin B6 0.08mg 0.2mg Hummus
Folate 13µg 83µg Hummus
Saturated Fat 1.437g Spelt
Monounsaturated Fat 4.039g Hummus
Polyunsaturated fat 3.613g Hummus

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

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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
10%
Spelt
16%
Hummus
Minerals Daily Need Coverage Score
45%
Spelt
64%
Hummus

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 374mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.437g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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/169746/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.