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  6. Waffle vs. Hummus

Waffle vs. Hummus — In-Depth Nutrition Comparison

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A recap on differences between Waffle and Hummus

  • Waffle is higher in Selenium, Vitamin B2, Calcium, and Vitamin B12, yet Hummus is higher in Copper, Manganese, Magnesium, Vitamin B6, and Zinc.
  • Waffle covers your daily Selenium needs 79% more than Hummus.

Food varieties used in this article are Waffles, plain, prepared from recipe and Hummus, commercial.

Infographic

Waffle 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.
Waffle
Waffle
3
:
7
Hummus
Hummus
Contains more Calcium +571.1%
Contains more Selenium +1676.9%
Contains more Magnesium +273.7%
Contains more Potassium +43.4%
Contains less Sodium -25.8%
Contains more Zinc +169.1%
Contains more Copper +750%
Contains more Manganese +191.7%
Equal in Iron - 2.44
Equal in Phosphorus - 176
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Calcium +571.1%
Contains more Selenium +1676.9%
Contains more Magnesium +273.7%
Contains more Potassium +43.4%
Contains less Sodium -25.8%
Contains more Zinc +169.1%
Contains more Copper +750%
Contains more Manganese +191.7%
Equal in Iron - 2.44
Equal in Phosphorus - 176

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.
Waffle
Waffle
7
:
3
Hummus
Hummus
Contains more Vitamin A +660%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46.1%
Contains more Vitamin B2 +442.2%
Contains more Vitamin B3 +256.2%
Contains more Vitamin B5 +267.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +257.1%
Contains more Folate +80.4%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 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 A +660%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46.1%
Contains more Vitamin B2 +442.2%
Contains more Vitamin B3 +256.2%
Contains more Vitamin B5 +267.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +257.1%
Contains more Folate +80.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
:
1
Hummus
Hummus
Contains more Fats +46.9%
Contains more Carbs +130.2%
Contains more Other +91.4%
Contains more Water +58.5%
Equal in Protein - 7.9
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 Fats +46.9%
Contains more Carbs +130.2%
Contains more Other +91.4%
Contains more Water +58.5%
Equal in Protein - 7.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
1
:
2
Hummus
Hummus
Contains more Polyunsaturated fat +87.8%
Contains less Saturated Fat -49.9%
Contains more Monounsaturated Fat +14.7%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains more Polyunsaturated fat +87.8%
Contains less Saturated Fat -49.9%
Contains more Monounsaturated Fat +14.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Hummus Opinion
Net carbs 32.9g 8.29g Waffle
Protein 7.9g 7.9g
Fats 14.1g 9.6g Waffle
Carbs 32.9g 14.29g Waffle
Calories 291kcal 166kcal Waffle
Fiber 6g Hummus
Calcium 255mg 38mg Waffle
Iron 2.31mg 2.44mg Hummus
Magnesium 19mg 71mg Hummus
Phosphorus 190mg 176mg Waffle
Potassium 159mg 228mg Hummus
Sodium 511mg 379mg Hummus
Zinc 0.68mg 1.83mg Hummus
Copper 0.062mg 0.527mg Hummus
Manganese 0.265mg 0.773mg Hummus
Selenium 46.2µg 2.6µg Waffle
Vitamin A 228IU 30IU Waffle
Vitamin A RAE 65µg Waffle
Vitamin C 0.4mg 0mg Waffle
Vitamin B1 0.263mg 0.18mg Waffle
Vitamin B2 0.347mg 0.064mg Waffle
Vitamin B3 2.073mg 0.582mg Waffle
Vitamin B5 0.485mg 0.132mg Waffle
Vitamin B6 0.056mg 0.2mg Hummus
Folate 46µg 83µg Hummus
Vitamin B12 0.25µg 0µg Waffle
Tryptophan 0.099mg Waffle
Threonine 0.289mg Waffle
Isoleucine 0.362mg Waffle
Leucine 0.63mg Waffle
Lysine 0.384mg Waffle
Methionine 0.179mg Waffle
Phenylalanine 0.395mg Waffle
Valine 0.409mg Waffle
Histidine 0.187mg Waffle
Cholesterol 69mg 0mg Hummus
Saturated Fat 2.866g 1.437g Hummus
Omega-3 - DHA 0.006g Waffle
Omega-3 - EPA 0.001g Waffle
Monounsaturated Fat 3.521g 4.039g Hummus
Polyunsaturated fat 6.785g 3.613g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle 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
26%
Waffle
16%
Hummus
Minerals Daily Need Coverage Score
66%
Waffle
64%
Hummus

Comparison summary

Which food is cheaper?
Waffle
Waffle is cheaper (difference - $1.5)
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 132mg)
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 1.429g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 70)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.