Wafer vs. Hummus — In-Depth Nutrition Comparison
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A recap on differences between wafer and hummus
- Wafer is higher in iron, vitamin B2, and vitamin B3, yet hummus is higher in vitamin B6, fiber, folate, copper, and zinc.
- Wafer covers your daily iron needs 20% more than hummus.
- Wafer contains 5 times more vitamin B3 than hummus. While wafer contains 2.858mg of vitamin B3, hummus contains only 0.582mg.
- The amount of saturated fat in hummus is lower.
- The glycemic index of hummus is lower.
Food varieties used in this article are Cookies, chocolate wafers and Hummus, commercial.
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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.
| Contains more IronIron | +64.3% |
| Contains more SeleniumSelenium | +119.2% |
| Contains more MagnesiumMagnesium | +34% |
| Contains more CalciumCalcium | +22.6% |
| Contains more CopperCopper | +13.8% |
| Contains more ZincZinc | +67.9% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains less SodiumSodium | -34.7% |
| Contains more ManganeseManganese | +11.1% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +12.8% |
| Contains more Vitamin B2Vitamin B2 | +315.6% |
| Contains more Vitamin B3Vitamin B3 | +391.1% |
| Contains more Vitamin B5Vitamin B5 | +188.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +292.2% |
| Contains more FolateFolate | +76.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.01mg | 2.44mg | 20% |
| Carbs | 72.7g | 14.29g | 19% |
| Vitamin B2 | 0.266mg | 0.064mg | 16% |
| Vitamin B3 | 2.858mg | 0.582mg | 14% |
| Saturated fat | 4.241g | 1.437g | 13% |
| Calories | 433kcal | 166kcal | 13% |
| Vitamin B6 | 0.051mg | 0.2mg | 11% |
| Fiber | 3.4g | 6g | 10% |
| Folate | 47µg | 83µg | 9% |
| Sodium | 580mg | 379mg | 9% |
| Fats | 14.2g | 9.6g | 7% |
| Copper | 0.463mg | 0.527mg | 7% |
| Zinc | 1.09mg | 1.83mg | 7% |
| Selenium | 5.7µg | 2.6µg | 6% |
| Phosphorus | 132mg | 176mg | 6% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B5 | 0.381mg | 0.132mg | 5% |
| Magnesium | 53mg | 71mg | 4% |
| Polyunsaturated fat | 4.153g | 3.613g | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 3% | |
| Protein | 6.6g | 7.9g | 3% |
| Manganese | 0.696mg | 0.773mg | 3% |
| Choline | 14.3mg | 3% | |
| Vitamin B1 | 0.203mg | 0.18mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Monounsaturated fat | 4.865g | 4.039g | 2% |
| Calcium | 31mg | 38mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Potassium | 210mg | 228mg | 1% |
| Net carbs | 69.3g | 8.29g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +47.9% |
| Contains more CarbsCarbs | +408.7% |
| Contains more OtherOther | +23.5% |
| Contains more ProteinProtein | +19.7% |
| Contains more WaterWater | +1379.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +20.5% |
| Contains more Poly. FatPolyunsaturated fat | +14.9% |
| Contains less Sat. FatSaturated fat | -66.1% |
