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Wheat vs. Hummus — In-Depth Nutrition Comparison

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The main differences between wheat and hummus

  • Wheat is richer than hummus in selenium, manganese, phosphorus, vitamin B3, zinc, vitamin B1, magnesium, vitamin B6, and vitamin B5.
  • Daily need coverage for selenium for wheat is 158% higher.
  • Wheat contains 12 times more vitamin B3 than hummus. Wheat contains 6.738mg of vitamin B3, while hummus contains 0.582mg.
  • Wheat contains less sodium.
  • Hummus has a lower glycemic index than wheat .

Food types used in this article are Wheat, durum and Hummus, commercial.

Infographic

Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Hummus
Hummus
1
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 MagnesiumMagnesium +102.8%
Contains more PotassiumPotassium +89%
Contains more IronIron +44.3%
Contains more ZincZinc +127.3%
Contains more PhosphorusPhosphorus +188.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +289.7%
Contains more SeleniumSelenium +3338.5%
Contains more CalciumCalcium +11.8%
~equal in Copper ~0.527mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Hummus
Hummus
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Contains more Vitamin B1Vitamin B1 +132.8%
Contains more Vitamin B2Vitamin B2 +89.1%
Contains more Vitamin B3Vitamin B3 +1057.7%
Contains more Vitamin B5Vitamin B5 +608.3%
Contains more Vitamin B6Vitamin B6 +109.5%
Contains more FolateFolate +93%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Wheat Hummus DV% diff.
Selenium 89.4µg 2.6µg 158%
Manganese 3.012mg 0.773mg 97%
Phosphorus 508mg 176mg 47%
Vitamin B3 6.738mg 0.582mg 38%
Fiber 6g 24%
Zinc 4.16mg 1.83mg 21%
Vitamin B1 0.419mg 0.18mg 20%
Carbs 71.13g 14.29g 19%
Polyunsaturated fat 0.978g 3.613g 18%
Magnesium 144mg 71mg 17%
Vitamin B6 0.419mg 0.2mg 17%
Sodium 2mg 379mg 16%
Vitamin B5 0.935mg 0.132mg 16%
Iron 3.52mg 2.44mg 14%
Protein 13.68g 7.9g 12%
Fats 2.47g 9.6g 11%
Folate 43µg 83µg 10%
Calories 339kcal 166kcal 9%
Monounsaturated fat 0.344g 4.039g 9%
Potassium 431mg 228mg 6%
Vitamin B2 0.121mg 0.064mg 4%
Saturated fat 0.454g 1.437g 4%
Copper 0.553mg 0.527mg 3%
Protein per 100 calories 4g 4.8g N/A
Calories per 10 g protein 248kcal 210kcal N/A
Weight per 100 calories 29g 60g N/A
Unsaturated / Saturated Fat ratio 2.9 5.3 N/A
Net carbs 71.13g 8.29g N/A
Calcium 34mg 38mg 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Hummus
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 ProteinProtein +73.2%
Contains more CarbsCarbs +397.8%
Contains more FatsFats +288.7%
Contains more WaterWater +508.7%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Hummus
Hummus
2
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 less Sat. FatSaturated fat -68.4%
Contains more Mono. FatMonounsaturated fat +1074.1%
Contains more Poly. FatPolyunsaturated fat +269.4%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.