Hummus vs. Groat — In-Depth Nutrition Comparison
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What are the main differences between hummus and groat?
- Hummus is richer in folate, while groat is higher in copper, vitamin B3, magnesium, vitamin B2, phosphorus, manganese, vitamin B5, and fiber.
- Groat's daily need coverage for copper is 64% higher.
- Groat has 379 times less sodium than hummus. Hummus has 379mg of sodium, while groat has 1mg.
- Groat has a higher glycemic index (54) than hummus (6).
We used Hummus, commercial and Buckwheat types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +111.1% |
| 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% |
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.
| Contains more Vitamin B1Vitamin B1 | +78.2% |
| Contains more FolateFolate | +176.7% |
| Contains more Vitamin B2Vitamin B2 | +564.1% |
| Contains more Vitamin B3Vitamin B3 | +1106.2% |
| Contains more Vitamin B5Vitamin B5 | +834.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +182.4% |
| Contains more WaterWater | +583% |
| Contains more ProteinProtein | +67.7% |
| Contains more CarbsCarbs | +400.3% |
| Contains more OtherOther | +29.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +288.4% |
| Contains more Poly. FatPolyunsaturated fat | +247.7% |
| Contains less Sat. FatSaturated fat | -48.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.527mg | 1.1mg | 64% |
| Vitamin B3 | 0.582mg | 7.02mg | 40% |
| Magnesium | 71mg | 231mg | 38% |
| Vitamin B2 | 0.064mg | 0.425mg | 28% |
| Phosphorus | 176mg | 347mg | 24% |
| Manganese | 0.773mg | 1.3mg | 23% |
| Vitamin B5 | 0.132mg | 1.233mg | 22% |
| Carbs | 14.29g | 71.5g | 19% |
| Polyunsaturated fat | 3.613g | 1.039g | 17% |
| Fiber | 6g | 10g | 16% |
| Sodium | 379mg | 1mg | 16% |
| Folate | 83µg | 30µg | 13% |
| Protein | 7.9g | 13.25g | 11% |
| Selenium | 2.6µg | 8.3µg | 10% |
| Fats | 9.6g | 3.4g | 10% |
| Calories | 166kcal | 343kcal | 9% |
| Vitamin B1 | 0.18mg | 0.101mg | 7% |
| Potassium | 228mg | 460mg | 7% |
| Monounsaturated fat | 4.039g | 1.04g | 7% |
| Zinc | 1.83mg | 2.4mg | 5% |
| Iron | 2.44mg | 2.2mg | 3% |
| Saturated fat | 1.437g | 0.741g | 3% |
| Calcium | 38mg | 18mg | 2% |
| Vitamin B6 | 0.2mg | 0.21mg | 1% |
| Net carbs | 8.29g | 61.5g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
64%
109%
Comparison summary
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 48)
Which food is cheaper?
Hummus is cheaper (difference - $1.1)
Which food contains less Sodium?
Groat contains less Sodium (difference - 378mg)
Which food is lower in Saturated fat?
Groat is lower in Saturated fat (difference - 0.696g)
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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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.