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Hummus vs Bran - In-Depth Nutrition Comparison

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Differences between Hummus and Bran

  • Hummus has more Copper, while Bran has more Manganese, Vitamin B1, Phosphorus, Selenium, Magnesium, Fiber, Iron, and Vitamin B5.
  • Bran's daily need coverage for Manganese is 211% higher.
  • Bran contains 95 times less Sodium than Hummus. Hummus contains 379mg of Sodium, while Bran contains 4mg.

The food types used in this comparison are Hummus, commercial and Oat bran, raw.

Infographic

Hummus vs Bran 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
1
:
7
Bran
Contains more Copper +30.8%
Contains more Calcium +52.6%
Contains more Iron +121.7%
Contains more Magnesium +231%
Contains more Phosphorus +317%
Contains more Potassium +148.2%
Contains less Sodium -98.9%
Contains more Zinc +69.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Copper +30.8%
Contains more Calcium +52.6%
Contains more Iron +121.7%
Contains more Magnesium +231%
Contains more Phosphorus +317%
Contains more Potassium +148.2%
Contains less Sodium -98.9%
Contains more Zinc +69.9%

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
3
:
6
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B6 +21.2%
Contains more Folate +59.6%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +60.5%
Contains more Vitamin B5 +1031.8%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +21.2%
Contains more Folate +59.6%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +60.5%
Contains more Vitamin B5 +1031.8%

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 Bran
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hummus Bran Opinion
Net carbs 8.29g 50.82g Bran
Protein 7.9g 17.3g Bran
Fats 9.6g 7.03g Hummus
Carbs 14.29g 66.22g Bran
Calories 166kcal 246kcal Bran
Starch g g
Fructose g g
Sugar g 1.45g Hummus
Fiber 6g 15.4g Bran
Calcium 38mg 58mg Bran
Iron 2.44mg 5.41mg Bran
Magnesium 71mg 235mg Bran
Phosphorus 176mg 734mg Bran
Potassium 228mg 566mg Bran
Sodium 379mg 4mg Bran
Zinc 1.83mg 3.11mg Bran
Copper 0.527mg 0.403mg Hummus
Vitamin A 30IU 0IU Hummus
Vitamin E mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.18mg 1.17mg Bran
Vitamin B2 0.064mg 0.22mg Bran
Vitamin B3 0.582mg 0.934mg Bran
Vitamin B5 0.132mg 1.494mg Bran
Vitamin B6 0.2mg 0.165mg Hummus
Folate 83µg 52µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg 3.2µg Bran
Tryptophan mg 0.335mg Bran
Threonine mg 0.502mg Bran
Isoleucine mg 0.668mg Bran
Leucine mg 1.374mg Bran
Lysine mg 0.76mg Bran
Methionine mg 0.335mg Bran
Phenylalanine mg 0.908mg Bran
Valine mg 0.964mg Bran
Histidine mg 0.41mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.437g 1.328g Bran
Monounsaturated Fat 4.039g 2.376g Hummus
Polyunsaturated fat 3.613g 2.766g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Bran
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
46
Bran
Mineral Summary Score
66
Hummus
122
Bran

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
104%
Bran
Carbohydrates
14%
Hummus
66%
Bran
Fats
44%
Hummus
32%
Bran

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 50)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 375mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.109g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.