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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 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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
7
:
1
Hummus
Hummus
Contains more Iron +44.3%
Contains more Potassium +89%
Contains more Magnesium +102.8%
Contains more Zinc +127.3%
Contains more Phosphorus +188.6%
Contains less Sodium -99.5%
Contains more Calcium +11.8%
Equal in Copper - 0.527
Wheat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Hummus
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Contains more Iron +44.3%
Contains more Potassium +89%
Contains more Magnesium +102.8%
Contains more Zinc +127.3%
Contains more Phosphorus +188.6%
Contains less Sodium -99.5%
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" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Hummus
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
16
Hummus
Mineral Summary Score
100
Wheat
66
Hummus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
82%
Wheat
47%
Hummus
Carbohydrates
71%
Wheat
14%
Hummus
Fats
11%
Wheat
44%
Hummus

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Wheat Hummus Opinion
Calories 339 166 Wheat
Protein 13.68 7.9 Wheat
Fats 2.47 9.6 Hummus
Vitamin C 0 0
Carbs 71.13 14.29 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 2.44 Wheat
Calcium 34 38 Hummus
Potassium 431 228 Wheat
Magnesium 144 71 Wheat
Sugar
Fiber 6 Hummus
Copper 0.553 0.527 Wheat
Zinc 4.16 1.83 Wheat
Starch
Phosphorus 508 176 Wheat
Sodium 2 379 Wheat
Vitamin A 0 30 Hummus
Vitamin E
Vitamin D 0 0
Vitamin B1 0.419 0.18 Wheat
Vitamin B2 0.121 0.064 Wheat
Vitamin B3 6.738 0.582 Wheat
Vitamin B5 0.935 0.132 Wheat
Vitamin B6 0.419 0.2 Wheat
Vitamin B12 0 0
Vitamin K
Folate 43 83 Hummus
Trans Fat
Saturated Fat 0.454 1.437 Wheat
Monounsaturated Fat 0.344 4.039 Hummus
Polyunsaturated fat 0.978 3.613 Hummus
Tryptophan 0.176 Wheat
Threonine 0.366 Wheat
Isoleucine 0.533 Wheat
Leucine 0.934 Wheat
Lysine 0.303 Wheat
Methionine 0.221 Wheat
Phenylalanine 0.681 Wheat
Valine 0.594 Wheat
Histidine 0.322 Wheat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.