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  6. Brown rice vs. Hummus

Brown rice vs. Hummus — In-Depth Nutrition Comparison

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A recap on differences between Brown rice and Hummus

  • Brown rice is higher in Vitamin B3, and Manganese, yet Hummus is higher in Copper, Iron, Folate, Fiber, Phosphorus, Zinc, and Magnesium.
  • Hummus covers your daily Copper needs 47% more than Brown rice.
  • Brown rice contains 4 times more Vitamin B3 than Hummus. While Brown rice contains 2.561mg of Vitamin B3, Hummus contains only 0.582mg.
  • The amount of Sodium in Brown rice is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Hummus, commercial.

Infographic

Brown rice 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.
Brown rice
Brown rice
3
:
7
Hummus
Hummus
Contains less Sodium -98.9%
Contains more Manganese +26%
Contains more Selenium +123.1%
Contains more Calcium +1166.7%
Contains more Iron +335.7%
Contains more Magnesium +82.1%
Contains more Phosphorus +70.9%
Contains more Potassium +165.1%
Contains more Zinc +157.7%
Contains more Copper +397.2%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains less Sodium -98.9%
Contains more Manganese +26%
Contains more Selenium +123.1%
Contains more Calcium +1166.7%
Contains more Iron +335.7%
Contains more Magnesium +82.1%
Contains more Phosphorus +70.9%
Contains more Potassium +165.1%
Contains more Zinc +157.7%
Contains more Copper +397.2%

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.
Brown rice
Brown rice
5
:
4
Hummus
Hummus
Contains more Vitamin B3 +340%
Contains more Vitamin B5 +187.9%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +62.6%
Contains more Folate +822.2%
Equal in Vitamin B1 - 0.18
Equal in Vitamin B2 - 0.064
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 B3 +340%
Contains more Vitamin B5 +187.9%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +62.6%
Contains more Folate +822.2%
Equal in Vitamin B1 - 0.18
Equal in Vitamin B2 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Hummus
Hummus
Contains more Carbs +79%
Contains more Protein +188.3%
Contains more Fats +889.7%
Contains more Other +268.2%
Equal in Water - 66.59
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 Carbs +79%
Contains more Protein +188.3%
Contains more Fats +889.7%
Contains more Other +268.2%
Equal in Water - 66.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Hummus
Hummus
Contains less Saturated Fat -81.9%
Contains more Monounsaturated Fat +994.6%
Contains more Polyunsaturated fat +887.2%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -81.9%
Contains more Monounsaturated Fat +994.6%
Contains more Polyunsaturated fat +887.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Hummus Opinion
Net carbs 23.98g 8.29g Brown rice
Protein 2.74g 7.9g Hummus
Fats 0.97g 9.6g Hummus
Carbs 25.58g 14.29g Brown rice
Calories 123kcal 166kcal Hummus
Starch 24.79g Brown rice
Sugar 0.24g Hummus
Fiber 1.6g 6g Hummus
Calcium 3mg 38mg Hummus
Iron 0.56mg 2.44mg Hummus
Magnesium 39mg 71mg Hummus
Phosphorus 103mg 176mg Hummus
Potassium 86mg 228mg Hummus
Sodium 4mg 379mg Brown rice
Zinc 0.71mg 1.83mg Hummus
Copper 0.106mg 0.527mg Hummus
Manganese 0.974mg 0.773mg Brown rice
Selenium 5.8µg 2.6µg Brown rice
Vitamin A 0IU 30IU Hummus
Vitamin E 0.17mg Brown rice
Vitamin B1 0.178mg 0.18mg Hummus
Vitamin B2 0.069mg 0.064mg Brown rice
Vitamin B3 2.561mg 0.582mg Brown rice
Vitamin B5 0.38mg 0.132mg Brown rice
Vitamin B6 0.123mg 0.2mg Hummus
Folate 9µg 83µg Hummus
Vitamin K 0.2µg Brown rice
Tryptophan 0.033mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg Brown rice
Methionine 0.058mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
Saturated Fat 0.26g 1.437g Brown rice
Monounsaturated Fat 0.369g 4.039g Hummus
Polyunsaturated fat 0.366g 3.613g Hummus
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
14%
Brown rice
16%
Hummus
Minerals Daily Need Coverage Score
32%
Brown rice
64%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 60)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.5)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 375mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.177g)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.