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Oat vs. Hummus — In-Depth Nutrition Comparison

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What are the main differences between Oat and Hummus?

  • Oat has more Manganese, Phosphorus, Vitamin B1, Iron, Magnesium, Vitamin B5, Zinc, Fiber, and Copper than Hummus.
  • Oat's daily need coverage for Manganese is 180% higher.
  • Hummus has 10 times less Vitamin B5 than Oat. Oat has 1.349mg of Vitamin B5, while Hummus has 0.132mg.
  • Oat is lower in Sodium.

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

Infographic

Oat vs Hummus infographic
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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.
Oat
9
:
1
Hummus
Contains more Calcium +42.1%
Contains more Iron +93.4%
Contains more Magnesium +149.3%
Contains more Phosphorus +197.2%
Contains more Potassium +88.2%
Contains less Sodium -99.5%
Contains more Zinc +116.9%
Contains more Copper +18.8%
Contains more Manganese +536%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Calcium +42.1%
Contains more Iron +93.4%
Contains more Magnesium +149.3%
Contains more Phosphorus +197.2%
Contains more Potassium +88.2%
Contains less Sodium -99.5%
Contains more Zinc +116.9%
Contains more Copper +18.8%
Contains more Manganese +536%

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.
Oat
4
:
3
Hummus
Contains more Vitamin B1 +323.9%
Contains more Vitamin B2 +117.2%
Contains more Vitamin B3 +65.1%
Contains more Vitamin B5 +922%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +68.1%
Contains more Folate +48.2%
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% 191% 33% 19% 81% 28% 43% 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 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Contains more Vitamin B1 +323.9%
Contains more Vitamin B2 +117.2%
Contains more Vitamin B3 +65.1%
Contains more Vitamin B5 +922%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +68.1%
Contains more Folate +48.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
3
:
2
Hummus
Contains more Protein +113.8%
Contains more Carbs +363.8%
Contains more Fats +39.1%
Contains more Water +710.1%
Equal in Other - 1.62
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
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 +113.8%
Contains more Carbs +363.8%
Contains more Fats +39.1%
Contains more Water +710.1%
Equal in Other - 1.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
1
:
2
Hummus
Contains less Saturated Fat -15.3%
Contains more Monounsaturated Fat +85.4%
Contains more Polyunsaturated fat +42.5%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -15.3%
Contains more Monounsaturated Fat +85.4%
Contains more Polyunsaturated fat +42.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Hummus Opinion
Net carbs 55.67g 8.29g Oat
Protein 16.89g 7.9g Oat
Fats 6.9g 9.6g Hummus
Carbs 66.27g 14.29g Oat
Calories 389kcal 166kcal Oat
Fiber 10.6g 6g Oat
Calcium 54mg 38mg Oat
Iron 4.72mg 2.44mg Oat
Magnesium 177mg 71mg Oat
Phosphorus 523mg 176mg Oat
Potassium 429mg 228mg Oat
Sodium 2mg 379mg Oat
Zinc 3.97mg 1.83mg Oat
Copper 0.626mg 0.527mg Oat
Manganese 4.916mg 0.773mg Oat
Selenium 2.6µg Hummus
Vitamin A 0IU 30IU Hummus
Vitamin B1 0.763mg 0.18mg Oat
Vitamin B2 0.139mg 0.064mg Oat
Vitamin B3 0.961mg 0.582mg Oat
Vitamin B5 1.349mg 0.132mg Oat
Vitamin B6 0.119mg 0.2mg Hummus
Folate 56µg 83µg Hummus
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Saturated Fat 1.217g 1.437g Oat
Monounsaturated Fat 2.178g 4.039g Hummus
Polyunsaturated fat 2.535g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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%
Oat
16%
Hummus
Minerals Daily Need Coverage Score
154%
Oat
64%
Hummus

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.22g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.9)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 53)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.