Hummus vs. Pilaf — In-Depth Nutrition Comparison
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Significant differences between hummus and pilaf
- Hummus has more copper, fiber, and magnesium; however, pilaf is richer in selenium, vitamin B1, vitamin B3, folate, vitamin B6, and vitamin B5.
- Pilaf covers your daily selenium needs 54% more than hummus.
- Pilaf has 5 times less fiber than hummus. Hummus has 6g of fiber, while pilaf has 1.2g.
- Hummus contains less sodium.
- Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of hummus is 6.
Specific food types used in this comparison are Hummus, commercial and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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.
| Contains more MagnesiumMagnesium | +121.9% |
| Contains more PotassiumPotassium | +21.3% |
| Contains more CopperCopper | +217.5% |
| Contains more ZincZinc | +81.2% |
| Contains more PhosphorusPhosphorus | +14.3% |
| Contains less SodiumSodium | -70.9% |
| Contains more CalciumCalcium | +118.4% |
| Contains more ManganeseManganese | +14.1% |
| Contains more SeleniumSelenium | +1146.2% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +235% |
| Contains more Vitamin B2Vitamin B2 | +35.9% |
| Contains more Vitamin B3Vitamin B3 | +952.7% |
| Contains more Vitamin B5Vitamin B5 | +441.7% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +155.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 2.6µg | 32.4µg | 54% |
| Copper | 0.527mg | 0.166mg | 40% |
| Sodium | 379mg | 1303mg | 40% |
| Vitamin B3 | 0.582mg | 6.127mg | 35% |
| Vitamin B1 | 0.18mg | 0.603mg | 35% |
| Folate | 83µg | 212µg | 32% |
| Starch | 71.23g | 29% | |
| Polyunsaturated fat | 3.613g | 0.377g | 22% |
| Carbs | 14.29g | 76.31g | 21% |
| Fiber | 6g | 1.2g | 19% |
| Vitamin B6 | 0.2mg | 0.4mg | 15% |
| Fats | 9.6g | 1.37g | 13% |
| Vitamin B5 | 0.132mg | 0.715mg | 12% |
| Calories | 166kcal | 359kcal | 10% |
| Monounsaturated fat | 4.039g | 0.373g | 9% |
| Magnesium | 71mg | 32mg | 9% |
| Zinc | 1.83mg | 1.01mg | 7% |
| Manganese | 0.773mg | 0.882mg | 5% |
| Protein | 7.9g | 10.42g | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Calcium | 38mg | 83mg | 5% |
| Saturated fat | 1.437g | 0.307g | 5% |
| Phosphorus | 176mg | 154mg | 3% |
| Choline | 17.5mg | 3% | |
| Vitamin B2 | 0.064mg | 0.087mg | 2% |
| Potassium | 228mg | 188mg | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Net carbs | 8.29g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Iron | 2.44mg | 2.44mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin A | 4µg | 0% | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +600.7% |
| Contains more WaterWater | +728.2% |
| Contains more ProteinProtein | +31.9% |
| Contains more CarbsCarbs | +434% |
| Contains more OtherOther | +138.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +982.8% |
| Contains more Poly. FatPolyunsaturated fat | +858.4% |
| Contains less Sat. FatSaturated fat | -78.6% |
