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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, Zinc, and Vitamin C, while Hummus is higher in Copper, and Fiber.
  • Cereal's daily need coverage for Vitamin B1 is 509% higher.
  • Hummus is lower in Sodium.

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
4
:
6
Hummus
Contains more Iron +1295.9%
Contains more Zinc +315.3%
Contains more Selenium +142.3%
Contains more Calcium +280%
Contains more Magnesium +273.7%
Contains more Phosphorus +128.6%
Contains more Potassium +117.1%
Contains less Sodium -52.3%
Contains more Copper +284.7%
Equal in Manganese - 0.773
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Iron +1295.9%
Contains more Zinc +315.3%
Contains more Selenium +142.3%
Contains more Calcium +280%
Contains more Magnesium +273.7%
Contains more Phosphorus +128.6%
Contains more Potassium +117.1%
Contains less Sodium -52.3%
Contains more Copper +284.7%
Equal in Manganese - 0.773

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
9
:
3
Hummus
Contains more Vitamin A +9206.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3393.3%
Contains more Vitamin B2 +5946.9%
Contains more Vitamin B3 +4989.3%
Contains more Vitamin B5 +71.2%
Contains more Vitamin B6 +2893%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0% 0%
Contains more Vitamin A +9206.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3393.3%
Contains more Vitamin B2 +5946.9%
Contains more Vitamin B3 +4989.3%
Contains more Vitamin B5 +71.2%
Contains more Vitamin B6 +2893%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
:
2
Hummus
Contains less Saturated Fat -81.9%
Contains more Monounsaturated Fat +1879.9%
Contains more Polyunsaturated fat +920.6%
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
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 +1879.9%
Contains more Polyunsaturated fat +920.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Hummus Opinion
Net carbs 85.45g 8.29g Cereal
Protein 6.06g 7.9g Hummus
Fats 1.08g 9.6g Hummus
Carbs 86.85g 14.29g Cereal
Calories 378kcal 166kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g Hummus
Fiber 1.4g 6g Hummus
Calcium 10mg 38mg Hummus
Iron 34.06mg 2.44mg Cereal
Magnesium 19mg 71mg Hummus
Phosphorus 77mg 176mg Hummus
Potassium 105mg 228mg Hummus
Sodium 795mg 379mg Hummus
Zinc 7.6mg 1.83mg Cereal
Copper 0.137mg 0.527mg Hummus
Manganese 0.79mg 0.773mg Cereal
Selenium 6.3µg 2.6µg Cereal
Vitamin A 2792IU 30IU Cereal
Vitamin A RAE 814µg Cereal
Vitamin E 0.08mg Cereal
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.18mg Cereal
Vitamin B2 3.87mg 0.064mg Cereal
Vitamin B3 29.62mg 0.582mg Cereal
Vitamin B5 0.226mg 0.132mg Cereal
Vitamin B6 5.986mg 0.2mg Cereal
Folate 83µg Hummus
Tryptophan 0.066mg Cereal
Threonine 0.241mg Cereal
Isoleucine 0.26mg Cereal
Leucine 0.767mg Cereal
Lysine 0.113mg Cereal
Methionine 0.13mg Cereal
Phenylalanine 0.365mg Cereal
Valine 0.344mg Cereal
Histidine 0.162mg Cereal
Saturated Fat 0.26g 1.437g Cereal
Monounsaturated Fat 0.204g 4.039g Hummus
Polyunsaturated fat 0.354g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
363%
Cereal
15%
Hummus
Minerals Daily Need Coverage Score
183%
Cereal
64%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 416mg)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 63)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 1.177g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.5)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is richer in minerals?
?
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

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.