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  6. Wheat vs. Hummus

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 from 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.

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.
Wheat
Wheat
9
:
1
Hummus
Hummus
Contains more Iron +44.3%
Contains more Magnesium +102.8%
Contains more Phosphorus +188.6%
Contains more Potassium +89%
Contains less Sodium -99.5%
Contains more Zinc +127.3%
Contains more Manganese +289.7%
Contains more Selenium +3338.5%
Contains more Calcium +11.8%
Equal in Copper - 0.527
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Iron +44.3%
Contains more Magnesium +102.8%
Contains more Phosphorus +188.6%
Contains more Potassium +89%
Contains less Sodium -99.5%
Contains more Zinc +127.3%
Contains more Manganese +289.7%
Contains more Selenium +3338.5%
Contains more Calcium +11.8%
Equal in Copper - 0.527

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.
Wheat
Wheat
5
:
2
Hummus
Hummus
Contains more Vitamin B1 +132.8%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B3 +1057.7%
Contains more Vitamin B5 +608.3%
Contains more Vitamin B6 +109.5%
Contains more Vitamin A +∞%
Contains more Folate +93%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 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 B1 +132.8%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B3 +1057.7%
Contains more Vitamin B5 +608.3%
Contains more Vitamin B6 +109.5%
Contains more Vitamin A +∞%
Contains more Folate +93%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Hummus
Hummus
Contains more Protein +73.2%
Contains more Carbs +397.8%
Contains more Fats +288.7%
Contains more Water +508.7%
Equal in Other - 1.62
Wheat
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
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 Protein +73.2%
Contains more Carbs +397.8%
Contains more Fats +288.7%
Contains more Water +508.7%
Equal in Other - 1.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Hummus
Hummus
Contains less Saturated Fat -68.4%
Contains more Monounsaturated Fat +1074.1%
Contains more Polyunsaturated fat +269.4%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -68.4%
Contains more Monounsaturated Fat +1074.1%
Contains more Polyunsaturated fat +269.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Hummus Opinion
Net carbs 71.13g 8.29g Wheat
Protein 13.68g 7.9g Wheat
Fats 2.47g 9.6g Hummus
Carbs 71.13g 14.29g Wheat
Calories 339kcal 166kcal Wheat
Fiber 6g Hummus
Calcium 34mg 38mg Hummus
Iron 3.52mg 2.44mg Wheat
Magnesium 144mg 71mg Wheat
Phosphorus 508mg 176mg Wheat
Potassium 431mg 228mg Wheat
Sodium 2mg 379mg Wheat
Zinc 4.16mg 1.83mg Wheat
Copper 0.553mg 0.527mg Wheat
Manganese 3.012mg 0.773mg Wheat
Selenium 89.4µg 2.6µg Wheat
Vitamin A 0IU 30IU Hummus
Vitamin B1 0.419mg 0.18mg Wheat
Vitamin B2 0.121mg 0.064mg Wheat
Vitamin B3 6.738mg 0.582mg Wheat
Vitamin B5 0.935mg 0.132mg Wheat
Vitamin B6 0.419mg 0.2mg Wheat
Folate 43µg 83µg Hummus
Tryptophan 0.176mg Wheat
Threonine 0.366mg Wheat
Isoleucine 0.533mg Wheat
Leucine 0.934mg Wheat
Lysine 0.303mg Wheat
Methionine 0.221mg Wheat
Phenylalanine 0.681mg Wheat
Valine 0.594mg Wheat
Histidine 0.322mg Wheat
Saturated Fat 0.454g 1.437g Wheat
Monounsaturated Fat 0.344g 4.039g Hummus
Polyunsaturated fat 0.978g 3.613g Hummus

Which food is preferable for your diet?

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

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
37%
Wheat
16%
Hummus
Minerals Daily Need Coverage Score
168%
Wheat
64%
Hummus

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.983g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 44)
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)
Which food is richer in vitamins?
?
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. 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.