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.
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
