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  6. Hummus vs. Couscous

Hummus vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between hummus and couscous?

  • Hummus is higher in copper, manganese, iron, phosphorus, fiber, folate, magnesium, and zinc; however, couscous is richer in selenium.
  • Hummus's daily need coverage for copper is 54% more.
  • Couscous contains 76 times less sodium than hummus. Hummus contains 379mg of sodium, while couscous contains 5mg.
  • Hummus has a lower glycemic index (6) than couscous (65).

We used Hummus, commercial and Couscous, cooked types in this article.

Infographic

Hummus vs Couscous 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.
Hummus
Hummus
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +787.5%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +293.1%
Contains more IronIron +542.1%
Contains more CopperCopper +1185.4%
Contains more ZincZinc +603.8%
Contains more PhosphorusPhosphorus +700%
Contains more ManganeseManganese +820.2%
Contains less SodiumSodium -98.7%
Contains more SeleniumSelenium +957.7%

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.
Hummus
Hummus
4
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%
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% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +137%
Contains more Vitamin B6Vitamin B6 +292.2%
Contains more FolateFolate +453.3%
Contains more Vitamin B3Vitamin B3 +68.9%
Contains more Vitamin B5Vitamin B5 +181.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Couscous DV% diff.
Copper 0.527mg 0.041mg 54%
Selenium 2.6µg 27.5µg 45%
Manganese 0.773mg 0.084mg 30%
Iron 2.44mg 0.38mg 26%
Polyunsaturated fat 3.613g 0.064g 24%
Phosphorus 176mg 22mg 22%
Fiber 6g 1.4g 18%
Folate 83µg 15µg 17%
Sodium 379mg 5mg 16%
Fats 9.6g 0.16g 15%
Magnesium 71mg 8mg 15%
Zinc 1.83mg 0.26mg 14%
Vitamin B6 0.2mg 0.051mg 11%
Vitamin B1 0.18mg 0.063mg 10%
Monounsaturated fat 4.039g 0.022g 10%
Protein 7.9g 3.79g 8%
Saturated fat 1.437g 0.029g 6%
Potassium 228mg 58mg 5%
Vitamin B5 0.132mg 0.371mg 5%
Calories 166kcal 112kcal 3%
Carbs 14.29g 23.22g 3%
Calcium 38mg 8mg 3%
Vitamin B2 0.064mg 0.027mg 3%
Vitamin B3 0.582mg 0.983mg 3%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Protein per 100 calories 4.8g 3.4g N/A
Calories per 10 g protein 210kcal 296kcal N/A
Weight per 100 calories 60g 89g N/A
Unsaturated / Saturated Fat ratio 5.3 3 N/A
Net carbs 8.29g 21.82g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +108.4%
Contains more FatsFats +5900%
Contains more OtherOther +523.1%
Contains more CarbsCarbs +62.5%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +18259.1%
Contains more Poly. FatPolyunsaturated fat +5545.3%
Contains less Sat. FatSaturated fat -98%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.