Buckwheat vs. Hummus — In-Depth Nutrition Comparison

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How are buckwheat and hummus different?

Hummus is higher than buckwheat in copper, iron, folate, manganese, phosphorus, fiber, vitamin B1, zinc, and vitamin B6.
Hummus covers your daily need for copper, 42% more than buckwheat.
Buckwheat is lower in sodium.
Buckwheat has a higher glycemic index (51) than hummus (6).

Buckwheat groats, roasted, cooked and Hummus, commercial types were used 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.

Buckwheat

Hummus

Contains less SodiumSodium

-98.9%

Contains more MagnesiumMagnesium	+39.2%
Contains more CalciumCalcium	+442.9%
Contains more PotassiumPotassium	+159.1%
Contains more IronIron	+205%
Contains more CopperCopper	+261%
Contains more ZincZinc	+200%
Contains more PhosphorusPhosphorus	+151.4%
Contains more ManganeseManganese	+91.8%
Contains more SeleniumSelenium	+18.2%

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.

Buckwheat

Hummus

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+61.5%
Contains more Vitamin B5Vitamin B5	+172%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+350%
Contains more Vitamin B2Vitamin B2	+64.1%
Contains more Vitamin B6Vitamin B6	+159.7%
Contains more FolateFolate	+492.9%

~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			DV% diff.
Copper	0.146mg	0.527mg	42%
Polyunsaturated fat	0.188g	3.613g	23%
Iron	0.8mg	2.44mg	21%
Folate	14µg	83µg	17%
Sodium	4mg	379mg	16%
Manganese	0.403mg	0.773mg	16%
Phosphorus	70mg	176mg	15%
Fats	0.62g	9.6g	14%
Fiber	2.7g	6g	13%
Vitamin B1	0.04mg	0.18mg	12%
Zinc	0.61mg	1.83mg	11%
Monounsaturated fat	0.188g	4.039g	10%
Protein	3.38g	7.9g	9%
Vitamin B6	0.077mg	0.2mg	9%
Saturated fat	0.134g	1.437g	6%
Magnesium	51mg	71mg	5%
Vitamin B5	0.359mg	0.132mg	5%
Calories	92kcal	166kcal	4%
Potassium	88mg	228mg	4%
Choline	20.1mg		4%
Calcium	7mg	38mg	3%
Carbs	19.94g	14.29g	2%
Vitamin B2	0.039mg	0.064mg	2%
Vitamin B3	0.94mg	0.582mg	2%
Vitamin K	1.9µg		2%
Vitamin E	0.09mg		1%
Selenium	2.2µg	2.6µg	1%
Protein per 100 calories	3.7g	4.8g	N/A
Calories per 10 g protein	272kcal	210kcal	N/A
Weight per 100 calories	109g	60g	N/A
Unsaturated / Saturated Fat ratio	2.8	5.3	N/A
Net carbs	17.24g	8.29g	N/A
Sugar	0.9g		N/A
Tryptophan	0.049mg		0%
Threonine	0.129mg		0%
Isoleucine	0.127mg		0%
Leucine	0.212mg		0%
Lysine	0.172mg		0%
Methionine	0.044mg		0%
Phenylalanine	0.133mg		0%
Valine	0.173mg		0%
Histidine	0.079mg		0%
Fructose	0.1g		0%