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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.
  • Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of arborio rice is 69.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hummus
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +787.5%
Contains more CalciumCalcium +3700%
Contains more PotassiumPotassium +776.9%
Contains more IronIron +67.1%
Contains more CopperCopper +631.9%
Contains more ZincZinc +357.5%
Contains more PhosphorusPhosphorus +433.3%
Contains more ManganeseManganese +116.5%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +188.5%

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.
Hummus
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B6Vitamin B6 +239%
Contains more FolateFolate +40.7%
Contains more Vitamin B3Vitamin B3 +156.5%
Contains more Vitamin B5Vitamin B5 +200.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.164mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +234.7%
Contains more FatsFats +4952.6%
Contains more OtherOther +752.6%
Contains more CarbsCarbs +101%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +6863.8%
Contains more Poly. FatPolyunsaturated fat +7126%
Contains less Sat. FatSaturated fat -96.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hummus Arborio rice DV% diff.
Copper 0.527mg 0.072mg 51%
Polyunsaturated fat 3.613g 0.05g 24%
Fiber 6g 24%
Phosphorus 176mg 33mg 20%
Manganese 0.773mg 0.357mg 18%
Sodium 379mg 0mg 16%
Magnesium 71mg 8mg 15%
Fats 9.6g 0.19g 14%
Zinc 1.83mg 0.4mg 13%
Iron 2.44mg 1.46mg 12%
Vitamin B6 0.2mg 0.059mg 11%
Protein 7.9g 2.36g 11%
Monounsaturated fat 4.039g 0.058g 10%
Selenium 2.6µg 7.5µg 9%
Vitamin B3 0.582mg 1.493mg 6%
Folate 83µg 59µg 6%
Saturated fat 1.437g 0.051g 6%
Potassium 228mg 26mg 6%
Vitamin B5 0.132mg 0.397mg 5%
Carbs 14.29g 28.73g 5%
Calcium 38mg 1mg 4%
Vitamin B2 0.064mg 0.016mg 4%
Calories 166kcal 130kcal 2%
Vitamin B1 0.18mg 0.164mg 1%
Net carbs 8.29g 28.73g N/A
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Hummus
12%
Arborio rice
Minerals Daily Need Coverage Score
64%
Hummus
20%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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
  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.