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  6. Pasta vs. Hummus

Pasta vs. Hummus — In-Depth Nutrition Comparison

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Important differences between pasta and hummus

  • Pasta has more vitamin B2; however, hummus has more copper, manganese, iron, phosphorus, vitamin B6, magnesium, and zinc.
  • Hummus's daily need coverage for copper is 48% more.
  • Pasta has a higher glycemic index than hummus.

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

Infographic

Pasta 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.
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%
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%
Contains less SodiumSodium -98.4%
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%

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.
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%
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%
Contains more Vitamin AVitamin A +∞%
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 +∞%
Contains more Vitamin B6Vitamin B6 +488.2%
Contains more FolateFolate +29.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pasta Hummus DV% diff.
Copper 0.093mg 0.527mg 48%
Fiber 6g 24%
Manganese 0.224mg 0.773mg 24%
Polyunsaturated fat 0.429g 3.613g 21%
Iron 1.14mg 2.44mg 16%
Phosphorus 63mg 176mg 16%
Sodium 6mg 379mg 16%
Fats 1.05g 9.6g 13%
Magnesium 18mg 71mg 13%
Vitamin B6 0.034mg 0.2mg 13%
Zinc 0.56mg 1.83mg 12%
Cholesterol 33mg 0mg 11%
Monounsaturated fat 0.124g 4.039g 10%
Vitamin B2 0.15mg 0.064mg 7%
Protein 5.15g 7.9g 6%
Potassium 24mg 228mg 6%
Vitamin B12 0.14µg 0µg 6%
Saturated fat 0.15g 1.437g 6%
Selenium 2.6µg 5%
Folate 64µg 83µg 5%
Carbs 24.93g 14.29g 4%
Calcium 6mg 38mg 3%
Vitamin B3 0.992mg 0.582mg 3%
Calories 131kcal 166kcal 2%
Vitamin B1 0.209mg 0.18mg 2%
Vitamin A 6µg 1%
Vitamin B5 0.183mg 0.132mg 1%
Protein per 100 calories 3.9g 4.8g N/A
Calories per 10 g protein 254kcal 210kcal N/A
Weight per 100 calories 76g 60g N/A
Unsaturated / Saturated Fat ratio 3.7 5.3 N/A
Net carbs 24.93g 8.29g 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
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
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
Contains more CarbsCarbs +74.5%
Contains more ProteinProtein +53.4%
Contains more FatsFats +814.3%
Contains more OtherOther +422.6%
~equal in Water ~66.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -89.6%
Contains more Mono. FatMonounsaturated fat +3157.3%
Contains more Poly. FatPolyunsaturated fat +742.2%

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