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.
- Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of oatmeal is 79.
The food types used in this comparison are Hummus, commercial and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 MagnesiumMagnesium | +173.1% |
| Contains more PotassiumPotassium | +273.8% |
| Contains more CopperCopper | +698.5% |
| Contains more ZincZinc | +195.2% |
| Contains more PhosphorusPhosphorus | +128.6% |
| Contains more ManganeseManganese | +38.5% |
| Contains more CalciumCalcium | +110.5% |
| Contains more IronIron | +144.3% |
| Contains less SodiumSodium | -87.1% |
| Contains more SeleniumSelenium | +92.3% |
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 FolateFolate | +88.6% |
| Contains more Vitamin B1Vitamin B1 | +44.4% |
| Contains more Vitamin B2Vitamin B2 | +235.9% |
| Contains more Vitamin B3Vitamin B3 | +419.8% |
| Contains more Vitamin B5Vitamin B5 | +140.2% |
| Contains more Vitamin B6Vitamin B6 | +45% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +233.3% |
| Contains more FatsFats | +605.9% |
| Contains more CarbsCarbs | +22.5% |
| Contains more OtherOther | +184.2% |
| Contains more WaterWater | +26.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +933% |
| Contains more Poly. FatPolyunsaturated fat | +748.1% |
| Contains less Sat. FatSaturated fat | -84.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.527mg | 0.066mg | 51% |
| Iron | 2.44mg | 5.96mg | 44% |
| Polyunsaturated fat | 3.613g | 0.426g | 21% |
| Fiber | 6g | 1.7g | 17% |
| Vitamin B3 | 0.582mg | 3.025mg | 15% |
| Vitamin A | 130µg | 14% | |
| Phosphorus | 176mg | 77mg | 14% |
| Sodium | 379mg | 49mg | 14% |
| Fats | 9.6g | 1.36g | 13% |
| Vitamin B2 | 0.064mg | 0.215mg | 12% |
| Magnesium | 71mg | 26mg | 11% |
| Protein | 7.9g | 2.37g | 11% |
| Zinc | 1.83mg | 0.62mg | 11% |
| Folate | 83µg | 44µg | 10% |
| Manganese | 0.773mg | 0.558mg | 9% |
| Monounsaturated fat | 4.039g | 0.391g | 9% |
| Vitamin B1 | 0.18mg | 0.26mg | 7% |
| Vitamin B6 | 0.2mg | 0.29mg | 7% |
| Saturated fat | 1.437g | 0.226g | 6% |
| Calories | 166kcal | 68kcal | 5% |
| Potassium | 228mg | 61mg | 5% |
| Selenium | 2.6µg | 5µg | 4% |
| Starch | 10.37g | 4% | |
| Vitamin B5 | 0.132mg | 0.317mg | 4% |
| Calcium | 38mg | 80mg | 4% |
| Choline | 4.7mg | 1% | |
| Carbs | 14.29g | 11.67g | 1% |
| Net carbs | 8.29g | 9.97g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
26%
Minerals Daily Need Coverage Score
64%
45%
Comparison summary
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 330mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 1.211g)
Which food is cheaper?
Oatmeal is cheaper (difference - $1.5)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)