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.

Hummus

Oats

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

Oats

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 D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			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%
Protein	7.9g	16.89g	18%
Fiber	6g	10.6g	18%
Carbs	14.29g	66.27g	17%
Sodium	379mg	2mg	16%
Calories	166kcal	389kcal	11%
Copper	0.527mg	0.626mg	11%
Folate	83µg	56µg	7%
Polyunsaturated fat	3.613g	2.535g	7%
Potassium	228mg	429mg	6%
Vitamin B2	0.064mg	0.139mg	6%
Vitamin B6	0.2mg	0.119mg	6%
Selenium	2.6µg		5%
Monounsaturated fat	4.039g	2.178g	5%
Fats	9.6g	6.9g	4%
Calcium	38mg	54mg	2%
Vitamin B3	0.582mg	0.961mg	2%
Saturated fat	1.437g	1.217g	1%
Protein per 100 calories	4.8g	4.3g	N/A
Calories per 10 g protein	210kcal	230kcal	N/A
Weight per 100 calories	60g	26g	N/A
Unsaturated / Saturated Fat ratio	5.3	3.9	N/A
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%