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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
5
:
Contains more Magnesium +173.1%
Contains more Phosphorus +128.6%
Contains more Potassium +273.8%
Contains more Zinc +195.2%
Contains more Copper +698.5%
Contains more Calcium +110.5%
Contains more Iron +144.3%
Contains less Sodium -87.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +173.1%
Contains more Phosphorus +128.6%
Contains more Potassium +273.8%
Contains more Zinc +195.2%
Contains more Copper +698.5%
Contains more Calcium +110.5%
Contains more Iron +144.3%
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
1
:
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 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 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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%

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

All nutrients comparison - raw data values

Nutrient Hummus Oatmeal Opinion
Net carbs 8.29g 9.97g Oatmeal
Protein 7.9g 2.37g Hummus
Fats 9.6g 1.36g Hummus
Carbs 14.29g 11.67g Hummus
Calories 166kcal 68kcal Hummus
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar g 0.46g Hummus
Fiber 6g 1.7g Hummus
Calcium 38mg 80mg Oatmeal
Iron 2.44mg 5.96mg Oatmeal
Magnesium 71mg 26mg Hummus
Phosphorus 176mg 77mg Hummus
Potassium 228mg 61mg Hummus
Sodium 379mg 49mg Oatmeal
Zinc 1.83mg 0.62mg Hummus
Copper 0.527mg 0.066mg Hummus
Vitamin A 30IU 433IU Oatmeal
Vitamin E mg 0.07mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.18mg 0.26mg Oatmeal
Vitamin B2 0.064mg 0.215mg Oatmeal
Vitamin B3 0.582mg 3.025mg Oatmeal
Vitamin B5 0.132mg 0.317mg Oatmeal
Vitamin B6 0.2mg 0.29mg Oatmeal
Folate 83µg 44µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg 0.4µg Oatmeal
Tryptophan mg 0.04mg Oatmeal
Threonine mg 0.083mg Oatmeal
Isoleucine mg 0.105mg Oatmeal
Leucine mg 0.2mg Oatmeal
Lysine mg 0.135mg Oatmeal
Methionine mg 0.04mg Oatmeal
Phenylalanine mg 0.13mg Oatmeal
Valine mg 0.151mg Oatmeal
Histidine mg 0.057mg Oatmeal
Cholesterol 0mg 0mg
Trans Fat g 0.003g Hummus
Saturated Fat 1.437g 0.226g Oatmeal
Monounsaturated Fat 4.039g 0.391g Hummus
Polyunsaturated fat 3.613g 0.426g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Oatmeal
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
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

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)

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.