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  6. Hummus vs. Pasta

Hummus vs. Pasta — In-Depth Nutrition Comparison

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Important differences between hummus and pasta

  • Hummus has more copper, manganese, iron, phosphorus, vitamin B6, magnesium, and zinc; however, pasta has more vitamin B2.
  • Hummus's daily need coverage for copper is 48% more.
  • Hummus has 63 times more sodium than pasta. Hummus has 379mg of sodium, while pasta has 6mg.
  • Pasta has a higher glycemic index than hummus.

The food varieties used in the comparison are Hummus, commercial and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Hummus vs Pasta 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
9
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%
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +294.4%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +850%
Contains more IronIron +114%
Contains more CopperCopper +466.7%
Contains more ZincZinc +226.8%
Contains more PhosphorusPhosphorus +179.4%
Contains more ManganeseManganese +245.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.4%

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
2
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%
Pasta
Pasta
6
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% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin B6Vitamin B6 +488.2%
Contains more FolateFolate +29.7%
Contains more Vitamin B1Vitamin B1 +16.1%
Contains more Vitamin B2Vitamin B2 +134.4%
Contains more Vitamin B3Vitamin B3 +70.4%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Hummus Pasta DV% diff.
Copper 0.527mg 0.093mg 48%
Fiber 6g 24%
Manganese 0.773mg 0.224mg 24%
Polyunsaturated fat 3.613g 0.429g 21%
Iron 2.44mg 1.14mg 16%
Phosphorus 176mg 63mg 16%
Sodium 379mg 6mg 16%
Fats 9.6g 1.05g 13%
Magnesium 71mg 18mg 13%
Vitamin B6 0.2mg 0.034mg 13%
Zinc 1.83mg 0.56mg 12%
Cholesterol 0mg 33mg 11%
Monounsaturated fat 4.039g 0.124g 10%
Vitamin B2 0.064mg 0.15mg 7%
Protein 7.9g 5.15g 6%
Potassium 228mg 24mg 6%
Vitamin B12 0µg 0.14µg 6%
Saturated fat 1.437g 0.15g 6%
Selenium 2.6µg 5%
Folate 83µg 64µg 5%
Carbs 14.29g 24.93g 4%
Calcium 38mg 6mg 3%
Vitamin B3 0.582mg 0.992mg 3%
Calories 166kcal 131kcal 2%
Vitamin B1 0.18mg 0.209mg 2%
Vitamin A 6µg 1%
Vitamin B5 0.132mg 0.183mg 1%
Protein per 100 calories 4.8g 3.9g N/A
Calories per 10 g protein 210kcal 254kcal N/A
Weight per 100 calories 60g 76g N/A
Unsaturated / Saturated Fat ratio 5.3 3.7 N/A
Net carbs 8.29g 24.93g N/A
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 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
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +53.4%
Contains more FatsFats +814.3%
Contains more OtherOther +422.6%
Contains more CarbsCarbs +74.5%
~equal in Water ~68.56g

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
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +3157.3%
Contains more Poly. FatPolyunsaturated fat +742.2%
Contains less Sat. FatSaturated fat -89.6%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.