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  6. Cereal vs. Hummus

Cereal vs. Hummus — In-Depth Nutrition Comparison

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What are the main differences between cereal and hummus?

  • Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, and vitamin C, while hummus is higher in copper and fiber.
  • Cereal's daily need coverage for vitamin B1 is 509% higher.
  • Cereal has a higher glycemic index (69) than hummus (6).

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Hummus, commercial types in this comparison.

Infographic

Cereal 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.
Cereal
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Hummus
Hummus
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains more IronIron +1295.9%
Contains more ZincZinc +315.3%
Contains more SeleniumSelenium +142.3%
Contains more MagnesiumMagnesium +273.7%
Contains more CalciumCalcium +280%
Contains more PotassiumPotassium +117.1%
Contains more CopperCopper +284.7%
Contains more PhosphorusPhosphorus +128.6%
Contains less SodiumSodium -52.3%
~equal in Manganese ~0.773mg

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.
Cereal
Cereal
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Hummus
Hummus
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3393.3%
Contains more Vitamin B2Vitamin B2 +5946.9%
Contains more Vitamin B3Vitamin B3 +4989.3%
Contains more Vitamin B5Vitamin B5 +71.2%
Contains more Vitamin B6Vitamin B6 +2893%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cereal Hummus DV% diff.
Vitamin B1 6.288mg 0.18mg 509%
Vitamin B6 5.986mg 0.2mg 445%
Iron 34.06mg 2.44mg 395%
Vitamin B2 3.87mg 0.064mg 293%
Vitamin B3 29.62mg 0.582mg 181%
Vitamin A 814µg 90%
Zinc 7.6mg 1.83mg 52%
Vitamin C 38.5mg 0mg 43%
Copper 0.137mg 0.527mg 43%
Carbs 86.85g 14.29g 24%
Polyunsaturated fat 0.354g 3.613g 22%
Folate 83µg 21%
Fiber 1.4g 6g 18%
Sodium 795mg 379mg 18%
Phosphorus 77mg 176mg 14%
Fats 1.08g 9.6g 13%
Magnesium 19mg 71mg 12%
Calories 378kcal 166kcal 11%
Monounsaturated fat 0.204g 4.039g 10%
Selenium 6.3µg 2.6µg 7%
Saturated fat 0.26g 1.437g 5%
Protein 6.06g 7.9g 4%
Potassium 105mg 228mg 4%
Calcium 10mg 38mg 3%
Vitamin B5 0.226mg 0.132mg 2%
Vitamin E 0.08mg 1%
Manganese 0.79mg 0.773mg 1%
Protein per 100 calories 1.6g 4.8g N/A
Calories per 10 g protein 624kcal 210kcal N/A
Weight per 100 calories 26g 60g N/A
Unsaturated / Saturated Fat ratio 2.1 5.3 N/A
Net carbs 85.45g 8.29g N/A
Sugar 10.35g N/A
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Hummus
Hummus
3
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 CarbsCarbs +507.8%
Contains more OtherOther +37.7%
Contains more ProteinProtein +30.4%
Contains more FatsFats +788.9%
Contains more WaterWater +1661.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Hummus
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +1879.9%
Contains more Poly. FatPolyunsaturated fat +920.6%

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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

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.