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  6. Flour vs. Hummus

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 for 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.
  • Hummus has a lower glycemic index (6) than flour (72).

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

Infographic

Flour 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.
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Hummus
Hummus
7
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 IronIron +90.2%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +1203.8%
Contains more MagnesiumMagnesium +222.7%
Contains more CalciumCalcium +153.3%
Contains more PotassiumPotassium +113.1%
Contains more CopperCopper +266%
Contains more ZincZinc +161.4%
Contains more PhosphorusPhosphorus +63%
Contains more ManganeseManganese +13.3%

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.
Flour
Flour
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Hummus
Hummus
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +336.1%
Contains more Vitamin B2Vitamin B2 +671.9%
Contains more Vitamin B3Vitamin B3 +914.4%
Contains more Vitamin B5Vitamin B5 +231.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120.5%
Contains more Vitamin B6Vitamin B6 +354.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Hummus DV% diff.
Selenium 33.9µg 2.6µg 57%
Vitamin B1 0.785mg 0.18mg 50%
Copper 0.144mg 0.527mg 43%
Vitamin B2 0.494mg 0.064mg 33%
Vitamin B3 5.904mg 0.582mg 33%
Iron 4.64mg 2.44mg 28%
Folate 183µg 83µg 25%
Carbs 76.31g 14.29g 21%
Polyunsaturated fat 0.413g 3.613g 21%
Sodium 2mg 379mg 16%
Fats 0.98g 9.6g 13%
Fiber 2.7g 6g 13%
Magnesium 22mg 71mg 12%
Vitamin B6 0.044mg 0.2mg 12%
Calories 364kcal 166kcal 10%
Zinc 0.7mg 1.83mg 10%
Phosphorus 108mg 176mg 10%
Monounsaturated fat 0.087g 4.039g 10%
Vitamin B5 0.438mg 0.132mg 6%
Saturated fat 0.155g 1.437g 6%
Protein 10.33g 7.9g 5%
Potassium 107mg 228mg 4%
Manganese 0.682mg 0.773mg 4%
Calcium 15mg 38mg 2%
Choline 10.4mg 2%
Protein per 100 calories 2.8g 4.8g N/A
Calories per 10 g protein 352kcal 210kcal N/A
Weight per 100 calories 27g 60g N/A
Unsaturated / Saturated Fat ratio 3.2 5.3 N/A
Net carbs 73.61g 8.29g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Hummus
Hummus
3
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 +30.8%
Contains more CarbsCarbs +434%
Contains more FatsFats +879.6%
Contains more WaterWater +458.6%
Contains more OtherOther +252.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Hummus
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 -89.2%
Contains more Mono. FatMonounsaturated fat +4542.5%
Contains more Poly. FatPolyunsaturated fat +774.8%

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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. 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.