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  6. Hummus vs. Semolina

Hummus vs. Semolina — In-Depth Nutrition Comparison

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The main differences between hummus and semolina

  • Hummus is richer in copper, iron, folate, and fiber, yet semolina is richer in selenium, vitamin B3, vitamin B6, manganese, and vitamin B5.
  • Daily need coverage for selenium for semolina is 31% higher.
  • Hummus contains 190 times more sodium than semolina. Hummus contains 379mg of sodium, while semolina contains 2mg.
  • Hummus has a lower glycemic index than semolina.

Food types used in this article are Hummus, commercial and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Hummus vs Semolina 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
6
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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +163%
Contains more PotassiumPotassium +31%
Contains more IronIron +229.7%
Contains more CopperCopper +85.6%
Contains more ZincZinc +79.4%
Contains more PhosphorusPhosphorus +15%
Contains more CalciumCalcium +86.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +33.9%
Contains more SeleniumSelenium +665.4%

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%
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% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin B2Vitamin B2 +28%
Contains more FolateFolate +937.5%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B3Vitamin B3 +767.4%
Contains more Vitamin B5Vitamin B5 +409.1%
Contains more Vitamin B6Vitamin B6 +126%
~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 Hummus Semolina DV% diff.
Selenium 2.6µg 19.9µg 31%
Starch 68.29g 28%
Vitamin B3 0.582mg 5.048mg 28%
Copper 0.527mg 0.284mg 27%
Carbs 14.29g 80.89g 22%
Polyunsaturated fat 3.613g 0.322g 22%
Iron 2.44mg 0.74mg 21%
Vitamin B6 0.2mg 0.452mg 19%
Folate 83µg 8µg 19%
Fiber 6g 1.8g 17%
Sodium 379mg 2mg 16%
Fats 9.6g 1.03g 13%
Manganese 0.773mg 1.035mg 11%
Vitamin B5 0.132mg 0.672mg 11%
Calories 166kcal 374kcal 10%
Magnesium 71mg 27mg 10%
Monounsaturated fat 4.039g 0.258g 9%
Zinc 1.83mg 1.02mg 7%
Saturated fat 1.437g 0.294g 5%
Vitamin B1 0.18mg 0.224mg 4%
Calcium 38mg 71mg 3%
Phosphorus 176mg 153mg 3%
Potassium 228mg 174mg 2%
Protein 7.9g 7.51g 1%
Vitamin B2 0.064mg 0.05mg 1%
Protein per 100 calories 4.8g 2g N/A
Calories per 10 g protein 210kcal 498kcal N/A
Weight per 100 calories 60g 27g N/A
Unsaturated / Saturated Fat ratio 5.3 2 N/A
Net carbs 8.29g 79.09g N/A
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more FatsFats +832%
Contains more WaterWater +575.4%
Contains more OtherOther +128.2%
Contains more CarbsCarbs +466.1%
~equal in Protein ~7.51g

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +1465.5%
Contains more Poly. FatPolyunsaturated fat +1022%
Contains less Sat. FatSaturated fat -79.5%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.