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  6. Hummus vs. Wild rice

Hummus vs. Wild rice — In-Depth Nutrition Comparison

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What are the differences between Hummus and Wild rice?

  • The amount of Copper, Iron, Manganese, Fiber, Folate, Phosphorus, Vitamin B1, and Magnesium in Hummus is higher than in Wild rice.
  • Hummus's daily need coverage for Copper is 45% more.
  • Wild rice contains 126 times less Sodium than Hummus. Hummus contains 379mg of Sodium, while Wild rice contains 3mg.

We used Hummus, commercial and Wild rice, cooked types in this article.

Infographic

Hummus vs Wild rice 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
9
:
1
Wild rice
Wild rice
Contains more Calcium +1166.7%
Contains more Iron +306.7%
Contains more Magnesium +121.9%
Contains more Phosphorus +114.6%
Contains more Potassium +125.7%
Contains more Zinc +36.6%
Contains more Copper +335.5%
Contains more Manganese +174.1%
Contains more Selenium +225%
Contains less Sodium -99.2%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1166.7%
Contains more Iron +306.7%
Contains more Magnesium +121.9%
Contains more Phosphorus +114.6%
Contains more Potassium +125.7%
Contains more Zinc +36.6%
Contains more Copper +335.5%
Contains more Manganese +174.1%
Contains more Selenium +225%
Contains less Sodium -99.2%

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
4
:
5
Wild rice
Wild rice
Contains more Vitamin A +900%
Contains more Vitamin B1 +246.2%
Contains more Vitamin B6 +48.1%
Contains more Folate +219.2%
Contains more Vitamin B2 +35.9%
Contains more Vitamin B3 +121.1%
Contains more Vitamin B5 +16.7%
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +900%
Contains more Vitamin B1 +246.2%
Contains more Vitamin B6 +48.1%
Contains more Folate +219.2%
Contains more Vitamin B2 +35.9%
Contains more Vitamin B3 +121.1%
Contains more Vitamin B5 +16.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
3
:
2
Wild rice
Wild rice
Contains more Protein +98%
Contains more Fats +2723.5%
Contains more Other +305%
Contains more Carbs +49.3%
Contains more Water +11%
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
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +98%
Contains more Fats +2723.5%
Contains more Other +305%
Contains more Carbs +49.3%
Contains more Water +11%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +7978%
Contains more Polyunsaturated fat +1596.2%
Contains less Saturated Fat -96.6%
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +7978%
Contains more Polyunsaturated fat +1596.2%
Contains less Saturated Fat -96.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Wild rice Opinion
Net carbs 8.29g 19.54g Wild rice
Protein 7.9g 3.99g Hummus
Fats 9.6g 0.34g Hummus
Carbs 14.29g 21.34g Wild rice
Calories 166kcal 101kcal Hummus
Fructose 0.2g Wild rice
Sugar 0.73g Hummus
Fiber 6g 1.8g Hummus
Calcium 38mg 3mg Hummus
Iron 2.44mg 0.6mg Hummus
Magnesium 71mg 32mg Hummus
Phosphorus 176mg 82mg Hummus
Potassium 228mg 101mg Hummus
Sodium 379mg 3mg Wild rice
Zinc 1.83mg 1.34mg Hummus
Copper 0.527mg 0.121mg Hummus
Manganese 0.773mg 0.282mg Hummus
Selenium 2.6µg 0.8µg Hummus
Vitamin A 30IU 3IU Hummus
Vitamin E 0.24mg Wild rice
Vitamin B1 0.18mg 0.052mg Hummus
Vitamin B2 0.064mg 0.087mg Wild rice
Vitamin B3 0.582mg 1.287mg Wild rice
Vitamin B5 0.132mg 0.154mg Wild rice
Vitamin B6 0.2mg 0.135mg Hummus
Folate 83µg 26µg Hummus
Vitamin K 0.5µg Wild rice
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Saturated Fat 1.437g 0.049g Wild rice
Monounsaturated Fat 4.039g 0.05g Hummus
Polyunsaturated fat 3.613g 0.213g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
64%
Hummus
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 376mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.388g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.