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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.

Infographic

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
Contains more Magnesium +1320%
Contains more Phosphorus +1073.3%
Contains more Potassium +1325%
Contains more Zinc +1307.7%
Contains more Copper +1217.5%
Contains more Calcium +128.9%
Contains more Iron +53.3%
Contains less Sodium -98.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +1320%
Contains more Phosphorus +1073.3%
Contains more Potassium +1325%
Contains more Zinc +1307.7%
Contains more Copper +1217.5%
Contains more Calcium +128.9%
Contains more Iron +53.3%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
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%

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

All nutrients comparison - raw data values

Nutrient Hummus Porridge Opinion
Net carbs 8.29g 10.02g Porridge
Protein 7.9g 1.44g Hummus
Fats 9.6g 0.21g Hummus
Carbs 14.29g 10.52g Hummus
Calories 166kcal 50kcal Hummus
Starch g g
Fructose g g
Sugar g 0.03g Hummus
Fiber 6g 0.5g Hummus
Calcium 38mg 87mg Porridge
Iron 2.44mg 3.74mg Porridge
Magnesium 71mg 5mg Hummus
Phosphorus 176mg 15mg Hummus
Potassium 228mg 16mg Hummus
Sodium 379mg 6mg Porridge
Zinc 1.83mg 0.13mg Hummus
Copper 0.527mg 0.04mg Hummus
Vitamin A 30IU 0IU Hummus
Vitamin E mg 0.02mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.18mg 0.055mg Hummus
Vitamin B2 0.064mg 0.025mg Hummus
Vitamin B3 0.582mg 0.52mg Hummus
Vitamin B5 0.132mg 0.071mg Hummus
Vitamin B6 0.2mg 0.013mg Hummus
Folate 83µg 12µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Porridge
Tryptophan mg 0.02mg Porridge
Threonine mg 0.045mg Porridge
Isoleucine mg 0.063mg Porridge
Leucine mg 0.11mg Porridge
Lysine mg 0.037mg Porridge
Methionine mg 0.027mg Porridge
Phenylalanine mg 0.078mg Porridge
Valine mg 0.07mg Porridge
Histidine mg 0.033mg Porridge
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.437g 0.033g Porridge
Monounsaturated Fat 4.039g 0.028g Hummus
Polyunsaturated fat 3.613g 0.114g Hummus

Which food is preferable for your diet?

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

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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

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)

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.