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Flour vs Hummus - In-Depth Nutrition Comparison

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How are Flour and Hummus different?

  • Flour is higher in Selenium, Vitamin B1, Vitamin B3, Vitamin B2, Iron, and Folate, however Hummus is richer in Copper, Fiber, and Vitamin B6.
  • Daily need coverage for Selenium from Flour is 57% higher.
  • Flour contains 10 times more Vitamin B3 than Hummus. While Flour contains 5.904mg of Vitamin B3, Hummus contains only 0.582mg.
  • Flour has less Sodium.

Wheat flour, white, all-purpose, enriched, bleached and Hummus, commercial are the varieties used in this article.

Infographic

Flour 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
Flour
2
:
6
Hummus
Contains more Iron +90.2%
Contains less Sodium -99.5%
Contains more Calcium +153.3%
Contains more Potassium +113.1%
Contains more Magnesium +222.7%
Contains more Copper +266%
Contains more Zinc +161.4%
Contains more Phosphorus +63%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Contains more Iron +90.2%
Contains less Sodium -99.5%
Contains more Calcium +153.3%
Contains more Potassium +113.1%
Contains more Magnesium +222.7%
Contains more Copper +266%
Contains more Zinc +161.4%
Contains more Phosphorus +63%

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
Flour
7
:
2
Hummus
Contains more Vitamin B1 +336.1%
Contains more Vitamin B2 +671.9%
Contains more Vitamin B3 +914.4%
Contains more Vitamin B5 +231.8%
Contains more Folate +120.5%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +354.5%
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% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
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 +336.1%
Contains more Vitamin B2 +671.9%
Contains more Vitamin B3 +914.4%
Contains more Vitamin B5 +231.8%
Contains more Folate +120.5%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +354.5%

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
50
Flour
16
Hummus
Mineral Summary Score
40
Flour
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
62%
Flour
47%
Hummus
Carbohydrates
76%
Flour
14%
Hummus
Fats
5%
Flour
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.
Flour Hummus
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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 is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.282g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Flour Hummus Opinion
Calories 364 166 Flour
Protein 10.33 7.9 Flour
Fats 0.98 9.6 Hummus
Vitamin C 0 0
Carbs 76.31 14.29 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 2.44 Flour
Calcium 15 38 Hummus
Potassium 107 228 Hummus
Magnesium 22 71 Hummus
Sugar 0.27 Hummus
Fiber 2.7 6 Hummus
Copper 0.144 0.527 Hummus
Zinc 0.7 1.83 Hummus
Starch
Phosphorus 108 176 Hummus
Sodium 2 379 Flour
Vitamin A 0 30 Hummus
Vitamin E 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.785 0.18 Flour
Vitamin B2 0.494 0.064 Flour
Vitamin B3 5.904 0.582 Flour
Vitamin B5 0.438 0.132 Flour
Vitamin B6 0.044 0.2 Hummus
Vitamin B12 0 0
Vitamin K 0.3 Flour
Folate 183 83 Flour
Trans Fat
Saturated Fat 0.155 1.437 Flour
Monounsaturated Fat 0.087 4.039 Hummus
Polyunsaturated fat 0.413 3.613 Hummus
Tryptophan 0.127 Flour
Threonine 0.281 Flour
Isoleucine 0.357 Flour
Leucine 0.71 Flour
Lysine 0.228 Flour
Methionine 0.183 Flour
Phenylalanine 0.52 Flour
Valine 0.415 Flour
Histidine 0.23 Flour
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.