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Wheat gluten vs. Hummus — In-Depth Nutrition Comparison

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Significant differences between wheat gluten and hummus

  • Wheat gluten has more selenium, iron, and phosphorus; however, hummus is richer in copper, fiber, folate, vitamin B6, vitamin B1, and magnesium.
  • Wheat gluten covers your daily selenium needs 67% more than hummus.
  • Hummus has 2 times less iron than wheat gluten. Wheat gluten has 5.2mg of iron, while hummus has 2.44mg.
  • Wheat gluten contains less sodium.
  • Wheat gluten has a higher glycemic index. The glycemic index of wheat gluten is 64, while the glycemic index of hummus is 6.

Specific food types used in this comparison are Vital wheat gluten and Hummus, commercial.

Infographic

Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Hummus
5
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 CalciumCalcium +273.7%
Contains more IronIron +113.1%
Contains more PhosphorusPhosphorus +47.7%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +1426.9%
Contains more MagnesiumMagnesium +184%
Contains more PotassiumPotassium +128%
Contains more CopperCopper +189.6%
Contains more ZincZinc +115.3%

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 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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Hummus
6
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 B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Hummus
4
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 +851.4%
Contains more FatsFats +418.9%
Contains more WaterWater +712.1%
Contains more OtherOther +62%
~equal in Carbs ~14.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
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 -81.1%
Contains more Mono. FatMonounsaturated fat +2489.1%
Contains more Poly. FatPolyunsaturated fat +346%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Hummus DV% diff.
Protein 75.16g 7.9g 135%
Selenium 39.7µg 2.6µg 67%
Copper 0.182mg 0.527mg 38%
Iron 5.2mg 2.44mg 35%
Manganese 0.773mg 34%
Fiber 0.6g 6g 22%
Folate 0µg 83µg 21%
Polyunsaturated fat 0.81g 3.613g 19%
Vitamin B6 0mg 0.2mg 15%
Vitamin B1 0mg 0.18mg 15%
Sodium 29mg 379mg 15%
Phosphorus 260mg 176mg 12%
Fats 1.85g 9.6g 12%
Magnesium 25mg 71mg 11%
Calcium 142mg 38mg 10%
Monounsaturated fat 0.156g 4.039g 10%
Calories 370kcal 166kcal 10%
Zinc 0.85mg 1.83mg 9%
Vitamin B2 0mg 0.064mg 5%
Saturated fat 0.272g 1.437g 5%
Potassium 100mg 228mg 4%
Vitamin B3 0mg 0.582mg 4%
Vitamin B5 0mg 0.132mg 3%
Carbs 13.79g 14.29g 0%
Net carbs 13.19g 8.29g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Wheat gluten
14%
Hummus
Minerals Daily Need Coverage Score
68%
Wheat gluten
64%
Hummus

Comparison summary

Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 350mg)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 1.165g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.5)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 58)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.