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Hummus vs Porridge - In-Depth Nutrition Comparison

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Differences between Hummus and Porridge

  • Hummus has more Copper, Phosphorus, Fiber, Folate, Magnesium, Zinc, and Vitamin B6, while Porridge has more Manganese, and Iron.
  • Hummus's daily need coverage for Copper is 54% higher.
  • Porridge contains 63 times less Sodium than Hummus. Hummus contains 379mg of Sodium, while Porridge contains 6mg.

The food types used in this comparison are Hummus, commercial and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

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Hummus vs Porridge 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
5
:
Contains more Potassium +1325%
Contains more Magnesium +1320%
Contains more Copper +1217.5%
Contains more Zinc +1307.7%
Contains more Phosphorus +1073.3%
Contains more Iron +53.3%
Contains more Calcium +128.9%
Contains less Sodium -98.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Potassium +1325%
Contains more Magnesium +1320%
Contains more Copper +1217.5%
Contains more Zinc +1307.7%
Contains more Phosphorus +1073.3%
Contains more Iron +53.3%
Contains more Calcium +128.9%
Contains less Sodium -98.4%

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +227.3%
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B5 +85.9%
Contains more Vitamin B6 +1438.5%
Contains more Folate +591.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +227.3%
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B5 +85.9%
Contains more Vitamin B6 +1438.5%
Contains more Folate +591.7%

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
4
Porridge
Mineral Summary Score
66
Hummus
24
Porridge

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
9%
Porridge
Carbohydrates
14%
Hummus
11%
Porridge
Fats
44%
Hummus
1%
Porridge

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 Porridge
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 373mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 1.404g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.5)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Hummus Porridge Opinion
Calories 166 50 Hummus
Protein 7.9 1.44 Hummus
Fats 9.6 0.21 Hummus
Vitamin C 0 0
Carbs 14.29 10.52 Hummus
Cholesterol 0 0
Vitamin D 0 0
Iron 2.44 3.74 Porridge
Calcium 38 87 Porridge
Potassium 228 16 Hummus
Magnesium 71 5 Hummus
Sugar 0.03 Hummus
Fiber 6 0.5 Hummus
Copper 0.527 0.04 Hummus
Zinc 1.83 0.13 Hummus
Starch
Phosphorus 176 15 Hummus
Sodium 379 6 Porridge
Vitamin A 30 0 Hummus
Vitamin E 0.02 Porridge
Vitamin D 0 0
Vitamin B1 0.18 0.055 Hummus
Vitamin B2 0.064 0.025 Hummus
Vitamin B3 0.582 0.52 Hummus
Vitamin B5 0.132 0.071 Hummus
Vitamin B6 0.2 0.013 Hummus
Vitamin B12 0 0
Vitamin K 0.1 Porridge
Folate 83 12 Hummus
Trans Fat
Saturated Fat 1.437 0.033 Porridge
Monounsaturated Fat 4.039 0.028 Hummus
Polyunsaturated fat 3.613 0.114 Hummus
Tryptophan 0.02 Porridge
Threonine 0.045 Porridge
Isoleucine 0.063 Porridge
Leucine 0.11 Porridge
Lysine 0.037 Porridge
Methionine 0.027 Porridge
Phenylalanine 0.078 Porridge
Valine 0.07 Porridge
Histidine 0.033 Porridge
Fructose

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.