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Groat vs Hummus - In-Depth Nutrition Comparison

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How are Groat and Hummus different?

  • Hummus is higher than Groat in Copper, Iron, Folate, Manganese, Phosphorus, Fiber, Vitamin B1, Zinc, and Vitamin B6.
  • Hummus covers your daily need of Copper 42% more than Groat.
  • Groat is lower in Sodium.

Buckwheat groats, roasted, cooked and Hummus, commercial types were used in this article.

Infographic

Groat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
1
:
7
Hummus
Contains less Sodium -98.9%
Contains more Calcium +442.9%
Contains more Iron +205%
Contains more Magnesium +39.2%
Contains more Phosphorus +151.4%
Contains more Potassium +159.1%
Contains more Zinc +200%
Contains more Copper +261%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains less Sodium -98.9%
Contains more Calcium +442.9%
Contains more Iron +205%
Contains more Magnesium +39.2%
Contains more Phosphorus +151.4%
Contains more Potassium +159.1%
Contains more Zinc +200%
Contains more Copper +261%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
4
:
5
Hummus
Contains more Vitamin B3 +61.5%
Contains more Vitamin B5 +172%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +64.1%
Contains more Vitamin B6 +159.7%
Contains more Folate +492.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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 +61.5%
Contains more Vitamin B5 +172%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +64.1%
Contains more Vitamin B6 +159.7%
Contains more Folate +492.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Groat 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 Groat Hummus Opinion
Net carbs 17.24g 8.29g Groat
Protein 3.38g 7.9g Hummus
Fats 0.62g 9.6g Hummus
Carbs 19.94g 14.29g Groat
Calories 92kcal 166kcal Hummus
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g g Hummus
Fiber 2.7g 6g Hummus
Calcium 7mg 38mg Hummus
Iron 0.8mg 2.44mg Hummus
Magnesium 51mg 71mg Hummus
Phosphorus 70mg 176mg Hummus
Potassium 88mg 228mg Hummus
Sodium 4mg 379mg Groat
Zinc 0.61mg 1.83mg Hummus
Copper 0.146mg 0.527mg Hummus
Vitamin A 0IU 30IU Hummus
Vitamin E 0.09mg mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.18mg Hummus
Vitamin B2 0.039mg 0.064mg Hummus
Vitamin B3 0.94mg 0.582mg Groat
Vitamin B5 0.359mg 0.132mg Groat
Vitamin B6 0.077mg 0.2mg Hummus
Folate 14µg 83µg Hummus
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Groat
Tryptophan 0.049mg mg Groat
Threonine 0.129mg mg Groat
Isoleucine 0.127mg mg Groat
Leucine 0.212mg mg Groat
Lysine 0.172mg mg Groat
Methionine 0.044mg mg Groat
Phenylalanine 0.133mg mg Groat
Valine 0.173mg mg Groat
Histidine 0.079mg mg Groat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.134g 1.437g Groat
Monounsaturated Fat 0.188g 4.039g Hummus
Polyunsaturated fat 0.188g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Groat
16
Hummus
Mineral Summary Score
22
Groat
66
Hummus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Groat
47%
Hummus
Carbohydrates
20%
Groat
14%
Hummus
Fats
3%
Groat
44%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 39)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.9)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 375mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 1.303g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.