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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +85.4% |
| Contains more Poly. FatPolyunsaturated fat | +42.5% |
| Contains less Sat. FatSaturated fat | -15.3% |
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 minerals |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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%
30%
Minerals Daily Need Coverage Score
64%
154%
Comparison summary
Which food contains less Sodium?
Oats contains less Sodium (difference - 377mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 0.22g)
Which food is cheaper?
Oats is cheaper (difference - $0.9)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.