Wheat vs. Hummus — In-Depth Nutrition Comparison

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What are the differences between wheat and hummus?

Wheat is higher in selenium, manganese, and vitamin B3; however, hummus is richer in copper, folate, vitamin B6, iron, and vitamin B1.
Wheat's daily need coverage for selenium is 53% more.
Hummus contains 4 times less vitamin B3 than wheat. Wheat contains 2.305mg of vitamin B3, while hummus contains 0.582mg.
Wheat has less saturated fat.
Hummus has a lower glycemic index (6) than wheat (50).

We used Wheat, KAMUT khorasan, cooked and Hummus, commercial types in this article.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Wheat

Hummus

Contains less SodiumSodium	-97.9%
Contains more ManganeseManganese	+33.2%
Contains more SeleniumSelenium	+1126.9%

Contains more MagnesiumMagnesium	+47.9%
Contains more CalciumCalcium	+322.2%
Contains more PotassiumPotassium	+39%
Contains more IronIron	+38.6%
Contains more CopperCopper	+154.6%
Contains more PhosphorusPhosphorus	+19.7%

~equal in Zinc ~1.83mg

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

Hummus

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+296%

Contains more Vitamin B1Vitamin B1	+89.5%
Contains more Vitamin B2Vitamin B2	+113.3%
Contains more Vitamin B6Vitamin B6	+185.7%
Contains more FolateFolate	+654.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	31.9µg	2.6µg	53%
Copper	0.207mg	0.527mg	36%
Polyunsaturated fat	0.243g	3.613g	22%
Folate	11µg	83µg	18%
Sodium	8mg	379mg	16%
Fats	0.83g	9.6g	13%
Manganese	1.03mg	0.773mg	11%
Vitamin B3	2.305mg	0.582mg	11%
Vitamin B6	0.07mg	0.2mg	10%
Monounsaturated fat	0.084g	4.039g	10%
Iron	1.76mg	2.44mg	9%
Fiber	4.3g	6g	7%
Vitamin B1	0.095mg	0.18mg	7%
Saturated fat	0.077g	1.437g	6%
Magnesium	48mg	71mg	5%
Protein	5.71g	7.9g	4%
Carbs	27.6g	14.29g	4%
Phosphorus	147mg	176mg	4%
Calcium	9mg	38mg	3%
Vitamin B2	0.03mg	0.064mg	3%
Vitamin B5		0.132mg	3%
Calories	132kcal	166kcal	2%
Potassium	164mg	228mg	2%
Vitamin E	0.24mg		2%
Protein per 100 calories	4.3g	4.8g	N/A
Calories per 10 g protein	231kcal	210kcal	N/A
Weight per 100 calories	76g	60g	N/A
Unsaturated / Saturated Fat ratio	4.2	5.3	N/A
Net carbs	23.3g	8.29g	N/A
Sugar	3.07g		N/A
Zinc	1.84mg	1.83mg	0%
Trans fat	0.002g		N/A
Tryptophan	0.051mg		0%
Threonine	0.172mg		0%
Isoleucine	0.22mg		0%
Leucine	0.432mg		0%
Lysine	0.161mg		0%
Methionine	0.097mg		0%
Phenylalanine	0.3mg		0%
Valine	0.267mg		0%
Histidine	0.147mg		0%