Hummus vs. Brown rice — In-Depth Nutrition Comparison
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A recap on differences between Hummus and Brown rice
- Hummus is higher in Copper, Iron, Folate, Fiber, Phosphorus, Zinc, and Magnesium, yet Brown rice is higher in Vitamin B3, and Manganese.
- Hummus covers your daily Copper needs 47% more than Brown rice.
- Hummus contains 95 times more Sodium than Brown rice. While Hummus contains 379mg of Sodium, Brown rice contains only 4mg.
Food varieties used in this article are Hummus, commercial and Rice, brown, long-grain, cooked.
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 | +82.1% |
| Contains more CalciumCalcium | +1166.7% |
| Contains more PotassiumPotassium | +165.1% |
| Contains more IronIron | +335.7% |
| Contains more CopperCopper | +397.2% |
| Contains more ZincZinc | +157.7% |
| Contains more PhosphorusPhosphorus | +70.9% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +26% |
| Contains more SeleniumSelenium | +123.1% |
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 AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +62.6% |
| Contains more FolateFolate | +822.2% |
| Contains more Vitamin B3Vitamin B3 | +340% |
| Contains more Vitamin B5Vitamin B5 | +187.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +188.3% |
| Contains more FatsFats | +889.7% |
| Contains more OtherOther | +268.2% |
| Contains more CarbsCarbs | +79% |
~equal in
Water
~70.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.437 g
Monounsaturated Fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 g
Saturated Fat:
Sat. Fat
0.26 g
Monounsaturated Fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains more Mono. FatMonounsaturated Fat | +994.6% |
| Contains more Poly. FatPolyunsaturated fat | +887.2% |
| Contains less Sat. FatSaturated Fat | -81.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 166kcal | 123kcal |
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| Protein | 7.9g | 2.74g |
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| Fats | 9.6g | 0.97g |
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| Net carbs | 8.29g | 23.98g |
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| Carbs | 14.29g | 25.58g |
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| Magnesium | 71mg | 39mg |
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| Calcium | 38mg | 3mg |
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| Potassium | 228mg | 86mg |
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| Iron | 2.44mg | 0.56mg |
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| Sugar | 0.24g |
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| Fiber | 6g | 1.6g |
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| Copper | 0.527mg | 0.106mg |
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| Zinc | 1.83mg | 0.71mg |
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| Starch | 24.79g |
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| Phosphorus | 176mg | 103mg |
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| Sodium | 379mg | 4mg |
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| Vitamin A | 30IU | 0IU |
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| Vitamin E | 0.17mg |
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| Manganese | 0.773mg | 0.974mg |
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| Selenium | 2.6µg | 5.8µg |
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| Vitamin B1 | 0.18mg | 0.178mg |
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| Vitamin B2 | 0.064mg | 0.069mg |
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| Vitamin B3 | 0.582mg | 2.561mg |
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| Vitamin B5 | 0.132mg | 0.38mg |
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| Vitamin B6 | 0.2mg | 0.123mg |
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| Vitamin K | 0.2µg |
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| Folate | 83µg | 9µg |
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| Choline | 9.2mg |
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| Saturated Fat | 1.437g | 0.26g |
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| Monounsaturated Fat | 4.039g | 0.369g |
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| Polyunsaturated fat | 3.613g | 0.366g |
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| Tryptophan | 0.033mg |
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| Threonine | 0.095mg |
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| Isoleucine | 0.109mg |
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| Leucine | 0.214mg |
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| Lysine | 0.099mg |
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| Methionine | 0.058mg |
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| Phenylalanine | 0.133mg |
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| Valine | 0.151mg |
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| Histidine | 0.066mg |
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| Omega-3 - ALA | 0.011g |
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| Omega-6 - Linoleic acid | 0.355g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
13%
Minerals Daily Need Coverage Score
64%
32%
Comparison summary
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 60)
Which food is cheaper?
Hummus is cheaper (difference - $0.5)
Which food is richer in minerals?
Hummus is relatively richer in minerals
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 375mg)
Which food is lower in Saturated Fat?
Brown rice is lower in Saturated Fat (difference - 1.177g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.