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Hummus vs Groat - In-Depth Nutrition Comparison

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How are Hummus and Groat 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.
  • Hummus contains 95 times more Sodium than Groat. Hummus contains 379mg of Sodium, while Groat contains 4mg.

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

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Hummus vs Groat 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
Hummus
7
:
1
Groat
Contains more Iron +205%
Contains more Calcium +442.9%
Contains more Potassium +159.1%
Contains more Magnesium +39.2%
Contains more Copper +261%
Contains more Zinc +200%
Contains more Phosphorus +151.4%
Contains less Sodium -98.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +205%
Contains more Calcium +442.9%
Contains more Potassium +159.1%
Contains more Magnesium +39.2%
Contains more Copper +261%
Contains more Zinc +200%
Contains more Phosphorus +151.4%
Contains less Sodium -98.9%

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
:
4
Groat
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%
Contains more Vitamin B3 +61.5%
Contains more Vitamin B5 +172%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
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%
Contains more Vitamin B3 +61.5%
Contains more Vitamin B5 +172%

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
8
Groat
Mineral Summary Score
66
Hummus
22
Groat

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
20%
Groat
Carbohydrates
14%
Hummus
20%
Groat
Fats
44%
Hummus
3%
Groat

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 Groat
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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Hummus Groat Opinion
Calories 166 92 Hummus
Protein 7.9 3.38 Hummus
Fats 9.6 0.62 Hummus
Vitamin C 0 0
Carbs 14.29 19.94 Groat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.44 0.8 Hummus
Calcium 38 7 Hummus
Potassium 228 88 Hummus
Magnesium 71 51 Hummus
Sugar 0.9 Hummus
Fiber 6 2.7 Hummus
Copper 0.527 0.146 Hummus
Zinc 1.83 0.61 Hummus
Starch
Phosphorus 176 70 Hummus
Sodium 379 4 Groat
Vitamin A 30 0 Hummus
Vitamin E 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.18 0.04 Hummus
Vitamin B2 0.064 0.039 Hummus
Vitamin B3 0.582 0.94 Groat
Vitamin B5 0.132 0.359 Groat
Vitamin B6 0.2 0.077 Hummus
Vitamin B12 0 0
Vitamin K 1.9 Groat
Folate 83 14 Hummus
Trans Fat
Saturated Fat 1.437 0.134 Groat
Monounsaturated Fat 4.039 0.188 Hummus
Polyunsaturated fat 3.613 0.188 Hummus
Tryptophan 0.049 Groat
Threonine 0.129 Groat
Isoleucine 0.127 Groat
Leucine 0.212 Groat
Lysine 0.172 Groat
Methionine 0.044 Groat
Phenylalanine 0.133 Groat
Valine 0.173 Groat
Histidine 0.079 Groat
Fructose 0.1 Groat

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