Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wafer vs. Hummus — In-Depth Nutrition Comparison

Compare

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.

Infographic

Wafer 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.
Wafer
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Hummus
7
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 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%
~equal in Potassium ~228mg

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.
Wafer
9
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
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 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
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Hummus
1
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 more Mono. FatMonounsaturated fat +20.5%
Contains more Poly. FatPolyunsaturated fat +14.9%
Contains less Sat. FatSaturated fat -66.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Hummus 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

Which food is preferable for your diet?

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

People also compare

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
21%
Wafer
14%
Hummus
Minerals Daily Need Coverage Score
65%
Wafer
64%
Hummus

Comparison summary

Which food is cheaper?
Wafer
Wafer is cheaper (difference - $1.5)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 201mg)
Which food is lower in Saturated fat?
Hummus
Hummus is lower in Saturated fat (difference - 2.804g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.