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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
7
:
1
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 Calcium +11.8%
Equal in Copper - 0.527
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
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 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
5
:
2
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%
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%
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%

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 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
Starch g g
Fructose g g
Sugar g g
Fiber g 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
Vitamin A 0IU 30IU Hummus
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.176mg mg Wheat
Threonine 0.366mg mg Wheat
Isoleucine 0.533mg mg Wheat
Leucine 0.934mg mg Wheat
Lysine 0.303mg mg Wheat
Methionine 0.221mg mg Wheat
Phenylalanine 0.681mg mg Wheat
Valine 0.594mg mg Wheat
Histidine 0.322mg mg Wheat
Cholesterol 0mg 0mg
Trans Fat g g
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

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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

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

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.