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Hummus vs. Oats — In-Depth Nutrition Comparison

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What are the main differences between hummus and oats?

  • Oats have more manganese, phosphorus, vitamin B1, iron, magnesium, vitamin B5, zinc, fiber, and copper than hummus.
  • Oats' daily need coverage for manganese is 180% higher.
  • Oats have 190 times less sodium than hummus. Hummus has 379mg of sodium, while oats have 2mg.
  • Oats have a higher glycemic index (59) than hummus (6).

We used Hummus, commercial and Oats types in this comparison.

Infographic

Hummus vs Oats 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hummus
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +149.3%
Contains more CalciumCalcium +42.1%
Contains more PotassiumPotassium +88.2%
Contains more IronIron +93.4%
Contains more CopperCopper +18.8%
Contains more ZincZinc +116.9%
Contains more PhosphorusPhosphorus +197.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +536%

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Oats
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin B6Vitamin B6 +68.1%
Contains more FolateFolate +48.2%
Contains more Vitamin B1Vitamin B1 +323.9%
Contains more Vitamin B2Vitamin B2 +117.2%
Contains more Vitamin B3Vitamin B3 +65.1%
Contains more Vitamin B5Vitamin B5 +922%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hummus Oats DV% diff.
Manganese 0.773mg 4.916mg 180%
Phosphorus 176mg 523mg 50%
Vitamin B1 0.18mg 0.763mg 49%
Iron 2.44mg 4.72mg 29%
Magnesium 71mg 177mg 25%
Vitamin B5 0.132mg 1.349mg 24%
Zinc 1.83mg 3.97mg 19%
Fiber 6g 10.6g 18%
Protein 7.9g 16.89g 18%
Carbs 14.29g 66.27g 17%
Sodium 379mg 2mg 16%
Calories 166kcal 389kcal 11%
Copper 0.527mg 0.626mg 11%
Polyunsaturated fat 3.613g 2.535g 7%
Folate 83µg 56µg 7%
Vitamin B6 0.2mg 0.119mg 6%
Vitamin B2 0.064mg 0.139mg 6%
Potassium 228mg 429mg 6%
Selenium 2.6µg 5%
Monounsaturated fat 4.039g 2.178g 5%
Fats 9.6g 6.9g 4%
Vitamin B3 0.582mg 0.961mg 2%
Calcium 38mg 54mg 2%
Saturated fat 1.437g 1.217g 1%
Net carbs 8.29g 55.67g N/A
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more FatsFats +39.1%
Contains more WaterWater +710.1%
Contains more ProteinProtein +113.8%
Contains more CarbsCarbs +363.8%
~equal in Other ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated fat +85.4%
Contains more Poly. FatPolyunsaturated fat +42.5%
Contains less Sat. FatSaturated fat -15.3%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.