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  6. Lentil vs. Hummus

Lentil vs. Hummus — In-Depth Nutrition Comparison

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How are lentil and hummus different?

  • Lentil is richer in folate, iron, vitamin B5, and fiber, while hummus is higher in copper, manganese, magnesium, and zinc.
  • Hummus covers your daily need for copper, 31% more than lentil.
  • Lentil contains 5 times more vitamin B5 than hummus. Lentil contains 0.638mg of vitamin B5, while hummus contains 0.132mg.
  • Lentil is lower in saturated fat.
  • Lentil has a higher glycemic index (29) than hummus (6).

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

Infographic

Lentil vs Hummus 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.
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%
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%
Contains more PotassiumPotassium +61.8%
Contains more IronIron +36.5%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +97.2%
Contains more CalciumCalcium +100%
Contains more CopperCopper +110%
Contains more ZincZinc +44.1%
Contains more ManganeseManganese +56.5%
~equal in Phosphorus ~176mg
~equal in Selenium ~2.6µg

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +82.1%
Contains more Vitamin B5Vitamin B5 +383.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +118.1%
Contains more Vitamin B6Vitamin B6 +12.4%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B1 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Hummus DV% diff.
Copper 0.251mg 0.527mg 31%
Folate 181µg 83µg 25%
Polyunsaturated fat 0.175g 3.613g 23%
Sodium 2mg 379mg 16%
Fats 0.38g 9.6g 14%
Manganese 0.494mg 0.773mg 12%
Iron 3.33mg 2.44mg 11%
Vitamin B5 0.638mg 0.132mg 10%
Monounsaturated fat 0.064g 4.039g 10%
Magnesium 36mg 71mg 8%
Fiber 7.9g 6g 8%
Choline 32.7mg 6%
Saturated fat 0.053g 1.437g 6%
Zinc 1.27mg 1.83mg 5%
Potassium 369mg 228mg 4%
Calories 116kcal 166kcal 3%
Vitamin B3 1.06mg 0.582mg 3%
Protein 9.02g 7.9g 2%
Vitamin C 1.5mg 0mg 2%
Carbs 20.13g 14.29g 2%
Calcium 19mg 38mg 2%
Vitamin B6 0.178mg 0.2mg 2%
Phosphorus 180mg 176mg 1%
Vitamin E 0.11mg 1%
Vitamin B1 0.169mg 0.18mg 1%
Vitamin B2 0.073mg 0.064mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 7.8g 4.8g N/A
Calories per 10 g protein 129kcal 210kcal N/A
Weight per 100 calories 86g 60g N/A
Unsaturated / Saturated Fat ratio 4.5 5.3 N/A
Net carbs 12.23g 8.29g N/A
Sugar 1.8g N/A
Selenium 2.8µg 2.6µg 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
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
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
Contains more ProteinProtein +14.2%
Contains more CarbsCarbs +40.9%
Contains more FatsFats +2426.3%
Contains more OtherOther +95.2%
~equal in Water ~66.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +6210.9%
Contains more Poly. FatPolyunsaturated fat +1964.6%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.