Hummus vs. Bran raw — In-Depth Nutrition Comparison
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Differences between hummus and bran raw
- Hummus has more copper, while bran raw has more manganese, vitamin B1, phosphorus, selenium, magnesium, fiber, iron, and vitamin B5.
- Bran raw's daily need coverage for manganese is 211% higher.
- Bran raw contains 95 times less sodium than hummus. Hummus contains 379mg of sodium, while bran raw contains 4mg.
- Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of bran raw is 56.
The food types used in this comparison are Hummus, commercial and Oat bran, raw.
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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 CopperCopper | +30.8% |
| Contains more MagnesiumMagnesium | +231% |
| Contains more CalciumCalcium | +52.6% |
| Contains more PotassiumPotassium | +148.2% |
| Contains more IronIron | +121.7% |
| Contains more ZincZinc | +69.9% |
| Contains more PhosphorusPhosphorus | +317% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +628.3% |
| Contains more SeleniumSelenium | +1638.5% |
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.
| Contains more Vitamin B6Vitamin B6 | +21.2% |
| Contains more FolateFolate | +59.6% |
| Contains more Vitamin B1Vitamin B1 | +550% |
| Contains more Vitamin B2Vitamin B2 | +243.8% |
| Contains more Vitamin B3Vitamin B3 | +60.5% |
| Contains more Vitamin B5Vitamin B5 | +1031.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.773mg | 5.63mg | 211% |
| Vitamin B1 | 0.18mg | 1.17mg | 83% |
| Phosphorus | 176mg | 734mg | 80% |
| Selenium | 2.6µg | 45.2µg | 77% |
| Magnesium | 71mg | 235mg | 39% |
| Fiber | 6g | 15.4g | 38% |
| Iron | 2.44mg | 5.41mg | 37% |
| Vitamin B5 | 0.132mg | 1.494mg | 27% |
| Protein | 7.9g | 17.3g | 19% |
| Carbs | 14.29g | 66.22g | 17% |
| Sodium | 379mg | 4mg | 16% |
| Copper | 0.527mg | 0.403mg | 14% |
| Zinc | 1.83mg | 3.11mg | 12% |
| Vitamin B2 | 0.064mg | 0.22mg | 12% |
| Potassium | 228mg | 566mg | 10% |
| Folate | 83µg | 52µg | 8% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Polyunsaturated fat | 3.613g | 2.766g | 6% |
| Monounsaturated fat | 4.039g | 2.376g | 4% |
| Calories | 166kcal | 246kcal | 4% |
| Fats | 9.6g | 7.03g | 4% |
| Vitamin B6 | 0.2mg | 0.165mg | 3% |
| Vitamin K | 3.2µg | 3% | |
| Vitamin B3 | 0.582mg | 0.934mg | 2% |
| Calcium | 38mg | 58mg | 2% |
| Net carbs | 8.29g | 50.82g | N/A |
| Sugar | 1.45g | N/A | |
| Saturated fat | 1.437g | 1.328g | 0% |
| Tryptophan | 0.335mg | 0% | |
| Threonine | 0.502mg | 0% | |
| Isoleucine | 0.668mg | 0% | |
| Leucine | 1.374mg | 0% | |
| Lysine | 0.76mg | 0% | |
| Methionine | 0.335mg | 0% | |
| Phenylalanine | 0.908mg | 0% | |
| Valine | 0.964mg | 0% | |
| Histidine | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +36.6% |
| Contains more WaterWater | +916.6% |
| Contains more ProteinProtein | +119% |
| Contains more CarbsCarbs | +363.4% |
| Contains more OtherOther | +79% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +70% |
| Contains more Poly. FatPolyunsaturated fat | +30.6% |
~equal in
Saturated fat
~1.328g