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  6. Groat vs. Hummus

Groat vs. Hummus — In-Depth Nutrition Comparison

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What are the main differences between groat and hummus?

  • Groat is richer in copper, vitamin B3, magnesium, vitamin B2, phosphorus, manganese, vitamin B5, and fiber, while hummus is higher in folate.
  • Groat's daily need coverage for copper is 64% higher.
  • Hummus has 12 times less vitamin B3 than groat. Groat has 7.02mg of vitamin B3, while hummus has 0.582mg.
  • Groat is lower in sodium.
  • Groat has a higher glycemic index (54) than hummus (6).

We used Buckwheat and Hummus, commercial types in this comparison.

Infographic

Groat 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.
Groat
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Hummus
Hummus
2
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 MagnesiumMagnesium +225.4%
Contains more PotassiumPotassium +101.8%
Contains more CopperCopper +108.7%
Contains more ZincZinc +31.1%
Contains more PhosphorusPhosphorus +97.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +68.2%
Contains more SeleniumSelenium +219.2%
Contains more CalciumCalcium +111.1%
Contains more IronIron +10.9%

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.
Groat
Groat
3
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% 25% 98% 132% 74% 48% 0% 0% 23%
Hummus
Hummus
2
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 B2Vitamin B2 +564.1%
Contains more Vitamin B3Vitamin B3 +1106.2%
Contains more Vitamin B5Vitamin B5 +834.1%
Contains more Vitamin B1Vitamin B1 +78.2%
Contains more FolateFolate +176.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.2mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Groat Hummus DV% diff.
Copper 1.1mg 0.527mg 64%
Vitamin B3 7.02mg 0.582mg 40%
Magnesium 231mg 71mg 38%
Vitamin B2 0.425mg 0.064mg 28%
Phosphorus 347mg 176mg 24%
Manganese 1.3mg 0.773mg 23%
Vitamin B5 1.233mg 0.132mg 22%
Carbs 71.5g 14.29g 19%
Polyunsaturated fat 1.039g 3.613g 17%
Fiber 10g 6g 16%
Sodium 1mg 379mg 16%
Folate 30µg 83µg 13%
Protein 13.25g 7.9g 11%
Fats 3.4g 9.6g 10%
Selenium 8.3µg 2.6µg 10%
Calories 343kcal 166kcal 9%
Potassium 460mg 228mg 7%
Vitamin B1 0.101mg 0.18mg 7%
Monounsaturated fat 1.04g 4.039g 7%
Zinc 2.4mg 1.83mg 5%
Iron 2.2mg 2.44mg 3%
Saturated fat 0.741g 1.437g 3%
Calcium 18mg 38mg 2%
Vitamin B6 0.21mg 0.2mg 1%
Protein per 100 calories 3.9g 4.8g N/A
Calories per 10 g protein 259kcal 210kcal N/A
Weight per 100 calories 29g 60g N/A
Unsaturated / Saturated Fat ratio 2.8 5.3 N/A
Net carbs 61.5g 8.29g N/A
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Hummus
Hummus
2
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 ProteinProtein +67.7%
Contains more CarbsCarbs +400.3%
Contains more OtherOther +29.6%
Contains more FatsFats +182.4%
Contains more WaterWater +583%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 -48.4%
Contains more Mono. FatMonounsaturated fat +288.4%
Contains more Poly. FatPolyunsaturated fat +247.7%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.