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Hummus vs. Rye — In-Depth Nutrition Comparison

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Significant differences between Hummus and Rye

  • Hummus has more Copper, however, Rye is richer in Manganese, Fiber, Vitamin B5, Vitamin B3, Phosphorus, Selenium, Vitamin B2, and Vitamin B1.
  • Rye covers your daily Manganese needs 78% more than Hummus.
  • Rye has 190 times less Sodium than Hummus. Hummus has 379mg of Sodium, while Rye has 2mg.

Specific food types used in this comparison are Hummus, commercial and Rye grain.

Infographic

Hummus vs Rye 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
2
:
8
Rye
Contains more Calcium +58.3%
Contains more Copper +43.6%
Contains more Magnesium +54.9%
Contains more Phosphorus +88.6%
Contains more Potassium +123.7%
Contains less Sodium -99.5%
Contains more Zinc +44.8%
Contains more Manganese +233.4%
Contains more Selenium +434.6%
Equal in Iron - 2.63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +58.3%
Contains more Copper +43.6%
Contains more Magnesium +54.9%
Contains more Phosphorus +88.6%
Contains more Potassium +123.7%
Contains less Sodium -99.5%
Contains more Zinc +44.8%
Contains more Manganese +233.4%
Contains more Selenium +434.6%
Equal in Iron - 2.63

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
2
:
7
Rye
Contains more Vitamin A +172.7%
Contains more Folate +118.4%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B2 +292.2%
Contains more Vitamin B3 +633.7%
Contains more Vitamin B5 +1003%
Contains more Vitamin B6 +47%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +172.7%
Contains more Folate +118.4%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B2 +292.2%
Contains more Vitamin B3 +633.7%
Contains more Vitamin B5 +1003%
Contains more Vitamin B6 +47%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
3
:
2
Rye
Contains more Fats +489%
Contains more Water +528.2%
Contains more Protein +30.9%
Contains more Carbs +430.9%
Equal in Other - 1.57
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Fats +489%
Contains more Water +528.2%
Contains more Protein +30.9%
Contains more Carbs +430.9%
Equal in Other - 1.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
2
:
1
Rye
Contains more Monounsaturated Fat +1841.8%
Contains more Polyunsaturated fat +371.1%
Contains less Saturated Fat -86.3%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +1841.8%
Contains more Polyunsaturated fat +371.1%
Contains less Saturated Fat -86.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Rye Opinion
Net carbs 8.29g 60.76g Rye
Protein 7.9g 10.34g Rye
Fats 9.6g 1.63g Hummus
Carbs 14.29g 75.86g Rye
Calories 166kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Hummus
Fiber 6g 15.1g Rye
Calcium 38mg 24mg Hummus
Iron 2.44mg 2.63mg Rye
Magnesium 71mg 110mg Rye
Phosphorus 176mg 332mg Rye
Potassium 228mg 510mg Rye
Sodium 379mg 2mg Rye
Zinc 1.83mg 2.65mg Rye
Copper 0.527mg 0.367mg Hummus
Manganese 0.773mg 2.577mg Rye
Selenium 2.6µg 13.9µg Rye
Vitamin A 30IU 11IU Hummus
Vitamin A RAE 1µg Rye
Vitamin E 0.85mg Rye
Vitamin B1 0.18mg 0.316mg Rye
Vitamin B2 0.064mg 0.251mg Rye
Vitamin B3 0.582mg 4.27mg Rye
Vitamin B5 0.132mg 1.456mg Rye
Vitamin B6 0.2mg 0.294mg Rye
Folate 83µg 38µg Hummus
Vitamin K 5.9µg Rye
Tryptophan 0.108mg Rye
Threonine 0.289mg Rye
Isoleucine 0.208mg Rye
Leucine 0.563mg Rye
Lysine 0.286mg Rye
Methionine 0.153mg Rye
Phenylalanine 0.435mg Rye
Valine 0.317mg Rye
Histidine 0.189mg Rye
Saturated Fat 1.437g 0.197g Rye
Monounsaturated Fat 4.039g 0.208g Hummus
Polyunsaturated fat 3.613g 0.767g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Rye
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
16%
Hummus
36%
Rye
Minerals Daily Need Coverage Score
64%
Hummus
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.24g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.