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  6. Hummus vs. Lentil

Hummus vs. Lentil — In-Depth Nutrition Comparison

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How are hummus and lentil different?

  • Hummus is richer in copper, manganese, magnesium, and zinc, while lentil is higher in folate, iron, vitamin B5, and fiber.
  • Hummus covers your daily need for copper, 31% more than lentil.
  • Hummus contains 190 times more sodium than lentil. Hummus contains 379mg of sodium, while lentil contains 2mg.
  • Lentil has a higher glycemic index (29) than hummus (6).

Hummus, commercial and Lentils, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Hummus vs Lentil 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
5
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%
Lentil
Lentil
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +97.2%
Contains more CalciumCalcium +100%
Contains more CopperCopper +110%
Contains more ZincZinc +44.1%
Contains more ManganeseManganese +56.5%
Contains more PotassiumPotassium +61.8%
Contains more IronIron +36.5%
Contains less SodiumSodium -99.5%
~equal in Phosphorus ~180mg
~equal in Selenium ~2.8µg

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
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%
Lentil
Lentil
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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Contains more Vitamin B6Vitamin B6 +12.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +82.1%
Contains more Vitamin B5Vitamin B5 +383.3%
Contains more FolateFolate +118.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.169mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Lentil DV% diff.
Copper 0.527mg 0.251mg 31%
Folate 83µg 181µg 25%
Polyunsaturated fat 3.613g 0.175g 23%
Sodium 379mg 2mg 16%
Fats 9.6g 0.38g 14%
Manganese 0.773mg 0.494mg 12%
Iron 2.44mg 3.33mg 11%
Vitamin B5 0.132mg 0.638mg 10%
Monounsaturated fat 4.039g 0.064g 10%
Magnesium 71mg 36mg 8%
Fiber 6g 7.9g 8%
Choline 32.7mg 6%
Saturated fat 1.437g 0.053g 6%
Zinc 1.83mg 1.27mg 5%
Potassium 228mg 369mg 4%
Calories 166kcal 116kcal 3%
Vitamin B3 0.582mg 1.06mg 3%
Protein 7.9g 9.02g 2%
Vitamin C 0mg 1.5mg 2%
Carbs 14.29g 20.13g 2%
Calcium 38mg 19mg 2%
Vitamin B6 0.2mg 0.178mg 2%
Phosphorus 176mg 180mg 1%
Vitamin E 0.11mg 1%
Vitamin B1 0.18mg 0.169mg 1%
Vitamin B2 0.064mg 0.073mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 4.8g 7.8g N/A
Calories per 10 g protein 210kcal 129kcal N/A
Weight per 100 calories 60g 86g N/A
Unsaturated / Saturated Fat ratio 5.3 4.5 N/A
Net carbs 8.29g 12.23g N/A
Sugar 1.8g N/A
Selenium 2.6µg 2.8µg 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Lentil
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more FatsFats +2426.3%
Contains more OtherOther +95.2%
Contains more ProteinProtein +14.2%
Contains more CarbsCarbs +40.9%
~equal in Water ~69.64g

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
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +6210.9%
Contains more Poly. FatPolyunsaturated fat +1964.6%
Contains less Sat. FatSaturated fat -96.3%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.