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Hummus vs Rice - In-Depth Nutrition Comparison

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Summary of differences between Hummus and Rice

  • Hummus has more Copper, Fiber, Phosphorus, Iron, Magnesium, Manganese, Zinc, and Vitamin B6, however Rice is higher in Selenium.
  • Hummus covers your daily need of Copper 51% more than Rice.
  • Hummus has 379 times more Sodium than Rice. While Hummus has 379mg of Sodium, Rice has only 1mg.

These are the specific foods used in this comparison Hummus, commercial and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Hummus vs Rice 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
7
:
1
Rice
Contains more Iron +103.3%
Contains more Calcium +280%
Contains more Potassium +551.4%
Contains more Magnesium +491.7%
Contains more Copper +663.8%
Contains more Zinc +273.5%
Contains more Phosphorus +309.3%
Contains less Sodium -99.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +103.3%
Contains more Calcium +280%
Contains more Potassium +551.4%
Contains more Magnesium +491.7%
Contains more Copper +663.8%
Contains more Zinc +273.5%
Contains more Phosphorus +309.3%
Contains less Sodium -99.7%

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
5
:
4
Rice
Contains more Vitamin A +∞%
Contains more Vitamin B1 +10.4%
Contains more Vitamin B2 +392.3%
Contains more Vitamin B6 +115.1%
Contains more Folate +43.1%
Contains more Vitamin B3 +153.6%
Contains more Vitamin B5 +195.5%
Equal in Vitamin B1 - 0.163
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% 41% 3% 28% 24% 22% 0% 0% 44%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +10.4%
Contains more Vitamin B2 +392.3%
Contains more Vitamin B6 +115.1%
Contains more Folate +43.1%
Contains more Vitamin B3 +153.6%
Contains more Vitamin B5 +195.5%
Equal in Vitamin B1 - 0.163

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
13
Rice
Mineral Summary Score
66
Hummus
14
Rice

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
16%
Rice
Carbohydrates
14%
Hummus
28%
Rice
Fats
44%
Hummus
1%
Rice

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 Rice
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
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Rice
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?
Rice
Rice contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.36g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Hummus Rice Opinion
Calories 166 130 Hummus
Protein 7.9 2.69 Hummus
Fats 9.6 0.28 Hummus
Vitamin C 0 0
Carbs 14.29 28.17 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 2.44 1.2 Hummus
Calcium 38 10 Hummus
Potassium 228 35 Hummus
Magnesium 71 12 Hummus
Sugar 0.05 Hummus
Fiber 6 0.4 Hummus
Copper 0.527 0.069 Hummus
Zinc 1.83 0.49 Hummus
Starch
Phosphorus 176 43 Hummus
Sodium 379 1 Rice
Vitamin A 30 0 Hummus
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.18 0.163 Hummus
Vitamin B2 0.064 0.013 Hummus
Vitamin B3 0.582 1.476 Rice
Vitamin B5 0.132 0.39 Rice
Vitamin B6 0.2 0.093 Hummus
Vitamin B12 0 0
Vitamin K 0 Rice
Folate 83 58 Hummus
Trans Fat
Saturated Fat 1.437 0.077 Rice
Monounsaturated Fat 4.039 0.088 Hummus
Polyunsaturated fat 3.613 0.076 Hummus
Tryptophan 0.031 Rice
Threonine 0.096 Rice
Isoleucine 0.116 Rice
Leucine 0.222 Rice
Lysine 0.097 Rice
Methionine 0.063 Rice
Phenylalanine 0.144 Rice
Valine 0.164 Rice
Histidine 0.063 Rice
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.