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Hummus vs Arborio rice - In-Depth Nutrition Comparison

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Differences between Hummus and Arborio rice

  • Hummus has more Copper, Phosphorus, Manganese, Magnesium, Zinc, Iron, and Vitamin B6, while Arborio rice has more Selenium.
  • Hummus's daily need coverage for Copper is 51% higher.
  • Arborio rice contains 28 times less Saturated Fat than Hummus. Hummus contains 1.437g of Saturated Fat, while Arborio rice contains 0.051g.

The food types used in this comparison are Hummus, commercial and Rice, white, short-grain, enriched, cooked.

Infographic

Hummus vs Arborio rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +3700%
Contains more Iron +67.1%
Contains more Magnesium +787.5%
Contains more Phosphorus +433.3%
Contains more Potassium +776.9%
Contains more Zinc +357.5%
Contains more Copper +631.9%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +3700%
Contains more Iron +67.1%
Contains more Magnesium +787.5%
Contains more Phosphorus +433.3%
Contains more Potassium +776.9%
Contains more Zinc +357.5%
Contains more Copper +631.9%
Contains less Sodium -100%

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
Hummus
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +239%
Contains more Folate +40.7%
Contains more Vitamin B3 +156.5%
Contains more Vitamin B5 +200.8%
Equal in Vitamin B1 - 0.164
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +239%
Contains more Folate +40.7%
Contains more Vitamin B3 +156.5%
Contains more Vitamin B5 +200.8%
Equal in Vitamin B1 - 0.164

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.
Hummus Arborio rice
Rich in minerals ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hummus Arborio rice Opinion
Net carbs 8.29g 28.73g Arborio rice
Protein 7.9g 2.36g Hummus
Fats 9.6g 0.19g Hummus
Carbs 14.29g 28.73g Arborio rice
Calories 166kcal 130kcal Hummus
Starch g g
Fructose g g
Sugar g g
Fiber 6g g Hummus
Calcium 38mg 1mg Hummus
Iron 2.44mg 1.46mg Hummus
Magnesium 71mg 8mg Hummus
Phosphorus 176mg 33mg Hummus
Potassium 228mg 26mg Hummus
Sodium 379mg 0mg Arborio rice
Zinc 1.83mg 0.4mg Hummus
Copper 0.527mg 0.072mg Hummus
Vitamin A 30IU 0IU Hummus
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.18mg 0.164mg Hummus
Vitamin B2 0.064mg 0.016mg Hummus
Vitamin B3 0.582mg 1.493mg Arborio rice
Vitamin B5 0.132mg 0.397mg Arborio rice
Vitamin B6 0.2mg 0.059mg Hummus
Folate 83µg 59µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan mg 0.027mg Arborio rice
Threonine mg 0.084mg Arborio rice
Isoleucine mg 0.102mg Arborio rice
Leucine mg 0.195mg Arborio rice
Lysine mg 0.085mg Arborio rice
Methionine mg 0.056mg Arborio rice
Phenylalanine mg 0.126mg Arborio rice
Valine mg 0.144mg Arborio rice
Histidine mg 0.056mg Arborio rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.437g 0.051g Arborio rice
Monounsaturated Fat 4.039g 0.058g Hummus
Polyunsaturated fat 3.613g 0.05g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Arborio rice
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
16
Hummus
13
Arborio rice
Mineral Summary Score
66
Hummus
14
Arborio rice

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
47%
Hummus
14%
Arborio rice
Carbohydrates
14%
Hummus
29%
Arborio rice
Fats
44%
Hummus
1%
Arborio rice

Comparison summary

Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 63)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 379mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 1.386g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.