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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

Hummus vs Brown rice infographic
Infographic link

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 Calcium +1166.7%
Contains more Iron +335.7%
Contains more Magnesium +82.1%
Contains more Phosphorus +70.9%
Contains more Potassium +165.1%
Contains more Zinc +157.7%
Contains more Copper +397.2%
Contains less Sodium -98.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +1166.7%
Contains more Iron +335.7%
Contains more Magnesium +82.1%
Contains more Phosphorus +70.9%
Contains more Potassium +165.1%
Contains more Zinc +157.7%
Contains more Copper +397.2%
Contains less Sodium -98.9%

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
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B6 +62.6%
Contains more Folate +822.2%
Contains more Vitamin B3 +340%
Contains more Vitamin B5 +187.9%
Equal in Vitamin B1 - 0.178
Equal in Vitamin B2 - 0.069
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +62.6%
Contains more Folate +822.2%
Contains more Vitamin B3 +340%
Contains more Vitamin B5 +187.9%
Equal in Vitamin B1 - 0.178
Equal in Vitamin B2 - 0.069

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

All nutrients comparison - raw data values

Nutrient Hummus Brown rice Opinion
Net carbs 8.29g 23.98g Brown rice
Protein 7.9g 2.74g Hummus
Fats 9.6g 0.97g Hummus
Carbs 14.29g 25.58g Brown rice
Calories 166kcal 123kcal Hummus
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar g 0.24g Hummus
Fiber 6g 1.6g Hummus
Calcium 38mg 3mg Hummus
Iron 2.44mg 0.56mg Hummus
Magnesium 71mg 39mg Hummus
Phosphorus 176mg 103mg Hummus
Potassium 228mg 86mg Hummus
Sodium 379mg 4mg Brown rice
Zinc 1.83mg 0.71mg Hummus
Copper 0.527mg 0.106mg Hummus
Vitamin A 30IU 0IU Hummus
Vitamin E mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.18mg 0.178mg Hummus
Vitamin B2 0.064mg 0.069mg Brown rice
Vitamin B3 0.582mg 2.561mg Brown rice
Vitamin B5 0.132mg 0.38mg Brown rice
Vitamin B6 0.2mg 0.123mg Hummus
Folate 83µg 9µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg 0.2µg Brown rice
Tryptophan mg 0.033mg Brown rice
Threonine mg 0.095mg Brown rice
Isoleucine mg 0.109mg Brown rice
Leucine mg 0.214mg Brown rice
Lysine mg 0.099mg Brown rice
Methionine mg 0.058mg Brown rice
Phenylalanine mg 0.133mg Brown rice
Valine mg 0.151mg Brown rice
Histidine mg 0.066mg Brown rice
Cholesterol 0mg 0mg
Trans Fat g 0g Hummus
Saturated Fat 1.437g 0.26g Brown rice
Monounsaturated Fat 4.039g 0.369g Hummus
Polyunsaturated fat 3.613g 0.366g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Brown rice
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
14
Brown rice
Mineral Summary Score
66
Hummus
20
Brown 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%
Brown rice
Carbohydrates
14%
Hummus
26%
Brown rice
Fats
44%
Hummus
4%
Brown rice

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 60)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.5)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 375mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.177g)
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.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.