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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.

Infographic

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 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%
Contains less Sodium -98.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
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%
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 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% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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%

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Groat
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
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

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. 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.