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Rice vs. Hummus — In-Depth Nutrition Comparison

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Summary of differences between Rice and Hummus

  • Rice has more Selenium, however, Hummus is higher in Copper, Fiber, Phosphorus, Iron, Magnesium, Manganese, Zinc, and Vitamin B6.
  • Hummus covers your daily need of Copper 51% more than Rice.
  • Rice has 3 times more Selenium than Hummus. While Rice has 7.5µg of Selenium, Hummus has only 2.6µg.
  • Rice has less Sodium.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Hummus, commercial.

Infographic

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.
Rice
2
:
8
Hummus
Contains less Sodium -99.7%
Contains more Selenium +188.5%
Contains more Calcium +280%
Contains more Iron +103.3%
Contains more Magnesium +491.7%
Contains more Phosphorus +309.3%
Contains more Potassium +551.4%
Contains more Zinc +273.5%
Contains more Copper +663.8%
Contains more Manganese +63.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains less Sodium -99.7%
Contains more Selenium +188.5%
Contains more Calcium +280%
Contains more Iron +103.3%
Contains more Magnesium +491.7%
Contains more Phosphorus +309.3%
Contains more Potassium +551.4%
Contains more Zinc +273.5%
Contains more Copper +663.8%
Contains more Manganese +63.8%

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.
Rice
4
:
5
Hummus
Contains more Vitamin B3 +153.6%
Contains more Vitamin B5 +195.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +10.4%
Contains more Vitamin B2 +392.3%
Contains more Vitamin B6 +115.1%
Contains more Folate +43.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 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 B3 +153.6%
Contains more Vitamin B5 +195.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +10.4%
Contains more Vitamin B2 +392.3%
Contains more Vitamin B6 +115.1%
Contains more Folate +43.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
2
:
3
Hummus
Contains more Carbs +97.1%
Contains more Protein +193.7%
Contains more Fats +3328.6%
Contains more Other +285.7%
Equal in Water - 66.59
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 Carbs +97.1%
Contains more Protein +193.7%
Contains more Fats +3328.6%
Contains more Other +285.7%
Equal in Water - 66.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
:
2
Hummus
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +4489.8%
Contains more Polyunsaturated fat +4653.9%
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +4489.8%
Contains more Polyunsaturated fat +4653.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Hummus
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 Rice Hummus Opinion
Net carbs 27.77g 8.29g Rice
Protein 2.69g 7.9g Hummus
Fats 0.28g 9.6g Hummus
Carbs 28.17g 14.29g Rice
Calories 130kcal 166kcal Hummus
Sugar 0.05g Hummus
Fiber 0.4g 6g Hummus
Calcium 10mg 38mg Hummus
Iron 1.2mg 2.44mg Hummus
Magnesium 12mg 71mg Hummus
Phosphorus 43mg 176mg Hummus
Potassium 35mg 228mg Hummus
Sodium 1mg 379mg Rice
Zinc 0.49mg 1.83mg Hummus
Copper 0.069mg 0.527mg Hummus
Manganese 0.472mg 0.773mg Hummus
Selenium 7.5µg 2.6µg Rice
Vitamin A 0IU 30IU Hummus
Vitamin E 0.04mg Rice
Vitamin B1 0.163mg 0.18mg Hummus
Vitamin B2 0.013mg 0.064mg Hummus
Vitamin B3 1.476mg 0.582mg Rice
Vitamin B5 0.39mg 0.132mg Rice
Vitamin B6 0.093mg 0.2mg Hummus
Folate 58µg 83µg Hummus
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Saturated Fat 0.077g 1.437g Rice
Monounsaturated Fat 0.088g 4.039g Hummus
Polyunsaturated fat 0.076g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
13%
Rice
16%
Hummus
Minerals Daily Need Coverage Score
22%
Rice
64%
Hummus

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.36g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 54)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.