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  6. Groat vs. Hummus

Groat vs. Hummus — In-Depth Nutrition Comparison

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What are the main differences between Groat and Hummus?

  • Groat is richer in Copper, Vitamin B3, Magnesium, Vitamin B2, Phosphorus, Manganese, Vitamin B5, and Fiber, while Hummus is higher in Folate.
  • Groat's daily need coverage for Copper is 64% higher.
  • Hummus has 12 times less Vitamin B3 than Groat. Groat has 7.02mg of Vitamin B3, while Hummus has 0.582mg.
  • Groat is lower in Sodium.

We used Buckwheat and Hummus, commercial types in this comparison.

Infographic

Groat 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.
Groat
Groat
8
:
2
Hummus
Hummus
Contains more Magnesium +225.4%
Contains more Phosphorus +97.2%
Contains more Potassium +101.8%
Contains less Sodium -99.7%
Contains more Zinc +31.1%
Contains more Copper +108.7%
Contains more Manganese +68.2%
Contains more Selenium +219.2%
Contains more Calcium +111.1%
Contains more Iron +10.9%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Magnesium +225.4%
Contains more Phosphorus +97.2%
Contains more Potassium +101.8%
Contains less Sodium -99.7%
Contains more Zinc +31.1%
Contains more Copper +108.7%
Contains more Manganese +68.2%
Contains more Selenium +219.2%
Contains more Calcium +111.1%
Contains more Iron +10.9%

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.
Groat
Groat
4
:
3
Hummus
Hummus
Contains more Vitamin B2 +564.1%
Contains more Vitamin B3 +1106.2%
Contains more Vitamin B5 +834.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +78.2%
Contains more Folate +176.7%
Equal in Vitamin B6 - 0.2
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Hummus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Contains more Vitamin B2 +564.1%
Contains more Vitamin B3 +1106.2%
Contains more Vitamin B5 +834.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +78.2%
Contains more Folate +176.7%
Equal in Vitamin B6 - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
:
2
Hummus
Hummus
Contains more Protein +67.7%
Contains more Carbs +400.3%
Contains more Other +29.6%
Contains more Fats +182.4%
Contains more Water +583%
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Hummus
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 Protein +67.7%
Contains more Carbs +400.3%
Contains more Other +29.6%
Contains more Fats +182.4%
Contains more Water +583%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
:
2
Hummus
Hummus
Contains less Saturated Fat -48.4%
Contains more Monounsaturated Fat +288.4%
Contains more Polyunsaturated fat +247.7%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -48.4%
Contains more Monounsaturated Fat +288.4%
Contains more Polyunsaturated fat +247.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Hummus
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Hummus Opinion
Net carbs 61.5g 8.29g Groat
Protein 13.25g 7.9g Groat
Fats 3.4g 9.6g Hummus
Carbs 71.5g 14.29g Groat
Calories 343kcal 166kcal Groat
Fiber 10g 6g Groat
Calcium 18mg 38mg Hummus
Iron 2.2mg 2.44mg Hummus
Magnesium 231mg 71mg Groat
Phosphorus 347mg 176mg Groat
Potassium 460mg 228mg Groat
Sodium 1mg 379mg Groat
Zinc 2.4mg 1.83mg Groat
Copper 1.1mg 0.527mg Groat
Manganese 1.3mg 0.773mg Groat
Selenium 8.3µg 2.6µg Groat
Vitamin A 0IU 30IU Hummus
Vitamin B1 0.101mg 0.18mg Hummus
Vitamin B2 0.425mg 0.064mg Groat
Vitamin B3 7.02mg 0.582mg Groat
Vitamin B5 1.233mg 0.132mg Groat
Vitamin B6 0.21mg 0.2mg Groat
Folate 30µg 83µg Hummus
Tryptophan 0.192mg Groat
Threonine 0.506mg Groat
Isoleucine 0.498mg Groat
Leucine 0.832mg Groat
Lysine 0.672mg Groat
Methionine 0.172mg Groat
Phenylalanine 0.52mg Groat
Valine 0.678mg Groat
Histidine 0.309mg Groat
Saturated Fat 0.741g 1.437g Groat
Monounsaturated Fat 1.04g 4.039g Hummus
Polyunsaturated fat 1.039g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Groat
16%
Hummus
Minerals Daily Need Coverage Score
109%
Groat
64%
Hummus

Comparison summary

Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 48)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.1)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.696g)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.