Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Hummus vs. Bran — In-Depth Nutrition Comparison

Compare

Important differences between Hummus and Bran

  • Hummus has more Copper, Iron, Folate, Fiber, Vitamin B6, Zinc, and Phosphorus, however, Bran has more Selenium, and Manganese.
  • Hummus's daily need coverage for Copper is 51% more.
  • Hummus has 379 times more Sodium than Bran. Hummus has 379mg of Sodium, while Bran has 1mg.

The food varieties used in the comparison are Hummus, commercial and Oat bran, cooked.

Infographic

Hummus vs Bran infographic
Infographic link

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.
Hummus
7
:
3
Bran
Contains more Calcium +280%
Contains more Iron +177.3%
Contains more Magnesium +77.5%
Contains more Phosphorus +47.9%
Contains more Potassium +147.8%
Contains more Zinc +245.3%
Contains more Copper +698.5%
Contains less Sodium -99.7%
Contains more Manganese +24.7%
Contains more Selenium +196.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +280%
Contains more Iron +177.3%
Contains more Magnesium +77.5%
Contains more Phosphorus +47.9%
Contains more Potassium +147.8%
Contains more Zinc +245.3%
Contains more Copper +698.5%
Contains less Sodium -99.7%
Contains more Manganese +24.7%
Contains more Selenium +196.2%

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.
Hummus
6
:
1
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +88.2%
Contains more Vitamin B3 +304.2%
Contains more Vitamin B6 +700%
Contains more Folate +1283.3%
Contains more Vitamin B5 +64.4%
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +88.2%
Contains more Vitamin B3 +304.2%
Contains more Vitamin B6 +700%
Contains more Folate +1283.3%
Contains more Vitamin B5 +64.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
4
:
1
Bran
Contains more Protein +146.1%
Contains more Fats +1016.3%
Contains more Carbs +24.9%
Contains more Other +230.6%
Contains more Water +26.1%
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +146.1%
Contains more Fats +1016.3%
Contains more Carbs +24.9%
Contains more Other +230.6%
Contains more Water +26.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
2
:
1
Bran
Contains more Monounsaturated Fat +1288%
Contains more Polyunsaturated fat +965.8%
Contains less Saturated Fat -88.7%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +1288%
Contains more Polyunsaturated fat +965.8%
Contains less Saturated Fat -88.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Bran
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hummus Bran Opinion
Net carbs 8.29g 8.84g Bran
Protein 7.9g 3.21g Hummus
Fats 9.6g 0.86g Hummus
Carbs 14.29g 11.44g Hummus
Calories 166kcal 40kcal Hummus
Fiber 6g 2.6g Hummus
Calcium 38mg 10mg Hummus
Iron 2.44mg 0.88mg Hummus
Magnesium 71mg 40mg Hummus
Phosphorus 176mg 119mg Hummus
Potassium 228mg 92mg Hummus
Sodium 379mg 1mg Bran
Zinc 1.83mg 0.53mg Hummus
Copper 0.527mg 0.066mg Hummus
Manganese 0.773mg 0.964mg Bran
Selenium 2.6µg 7.7µg Bran
Vitamin A 30IU 0IU Hummus
Vitamin B1 0.18mg 0.16mg Hummus
Vitamin B2 0.064mg 0.034mg Hummus
Vitamin B3 0.582mg 0.144mg Hummus
Vitamin B5 0.132mg 0.217mg Bran
Vitamin B6 0.2mg 0.025mg Hummus
Folate 83µg 6µg Hummus
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran
Saturated Fat 1.437g 0.163g Bran
Monounsaturated Fat 4.039g 0.291g Hummus
Polyunsaturated fat 3.613g 0.339g 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

People also compare

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
16%
Hummus
6%
Bran
Minerals Daily Need Coverage Score
64%
Hummus
33%
Bran

Comparison summary

Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.274g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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/168873/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.