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Hummus vs Oatmeal - In-Depth Nutrition Comparison

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Differences between Hummus and Oatmeal

  • Hummus has more Copper, Fiber, Phosphorus, Zinc, Magnesium, and Folate, while Oatmeal has more Iron, Vitamin B3, and Vitamin B2.
  • Hummus's daily need coverage for Copper is 51% higher.
  • Oatmeal contains 8 times less Sodium than Hummus. Hummus contains 379mg of Sodium, while Oatmeal contains 49mg.

The food types used in this comparison are Hummus, commercial and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Hummus vs Oatmeal 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
Hummus
5
:
3
Oatmeal
Oatmeal
Contains more Potassium +273.8%
Contains more Magnesium +173.1%
Contains more Copper +698.5%
Contains more Zinc +195.2%
Contains more Phosphorus +128.6%
Contains more Iron +144.3%
Contains more Calcium +110.5%
Contains less Sodium -87.1%
Hummus
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Oatmeal
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Potassium +273.8%
Contains more Magnesium +173.1%
Contains more Copper +698.5%
Contains more Zinc +195.2%
Contains more Phosphorus +128.6%
Contains more Iron +144.3%
Contains more Calcium +110.5%
Contains less Sodium -87.1%

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
Hummus
1
:
8
Oatmeal
Oatmeal
Contains more Folate +88.6%
Contains more Vitamin A +1343.3%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B2 +235.9%
Contains more Vitamin B3 +419.8%
Contains more Vitamin B5 +140.2%
Contains more Vitamin B6 +45%
Hummus
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Oatmeal
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Contains more Folate +88.6%
Contains more Vitamin A +1343.3%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B2 +235.9%
Contains more Vitamin B3 +419.8%
Contains more Vitamin B5 +140.2%
Contains more Vitamin B6 +45%

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
27
Oatmeal
Mineral Summary Score
66
Hummus
44
Oatmeal

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
14%
Oatmeal
Carbohydrates
14%
Hummus
12%
Oatmeal
Fats
44%
Hummus
6%
Oatmeal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 330mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.211g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.5)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Hummus Oatmeal Opinion
Calories 166 68 Hummus
Protein 7.9 2.37 Hummus
Fats 9.6 1.36 Hummus
Vitamin C 0 0
Carbs 14.29 11.67 Hummus
Cholesterol 0 0
Vitamin D 0 0
Iron 2.44 5.96 Oatmeal
Calcium 38 80 Oatmeal
Potassium 228 61 Hummus
Magnesium 71 26 Hummus
Sugar 0.46 Hummus
Fiber 6 1.7 Hummus
Copper 0.527 0.066 Hummus
Zinc 1.83 0.62 Hummus
Starch 10.37 Oatmeal
Phosphorus 176 77 Hummus
Sodium 379 49 Oatmeal
Vitamin A 30 433 Oatmeal
Vitamin E 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.18 0.26 Oatmeal
Vitamin B2 0.064 0.215 Oatmeal
Vitamin B3 0.582 3.025 Oatmeal
Vitamin B5 0.132 0.317 Oatmeal
Vitamin B6 0.2 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 Oatmeal
Folate 83 44 Hummus
Trans Fat 0.003 Hummus
Saturated Fat 1.437 0.226 Oatmeal
Monounsaturated Fat 4.039 0.391 Hummus
Polyunsaturated fat 3.613 0.426 Hummus
Tryptophan 0.04 Oatmeal
Threonine 0.083 Oatmeal
Isoleucine 0.105 Oatmeal
Leucine 0.2 Oatmeal
Lysine 0.135 Oatmeal
Methionine 0.04 Oatmeal
Phenylalanine 0.13 Oatmeal
Valine 0.151 Oatmeal
Histidine 0.057 Oatmeal
Fructose 0 Oatmeal

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.