Hummus vs. Brown rice — In-Depth Nutrition Comparison

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A recap on the 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.
The glycemic index of hummus is lower.

Food varieties used in this article are Hummus, commercial and Rice, brown, long-grain, cooked.

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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.

Hummus

Brown rice

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.

Hummus

Brown rice

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 C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.178mg

~equal in Vitamin B2 ~0.069mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.527mg	0.106mg	47%
Iron	2.44mg	0.56mg	24%
Polyunsaturated fat	3.613g	0.366g	22%
Folate	83µg	9µg	19%
Fiber	6g	1.6g	18%
Sodium	379mg	4mg	16%
Fats	9.6g	0.97g	13%
Vitamin B3	0.582mg	2.561mg	12%
Protein	7.9g	2.74g	10%
Zinc	1.83mg	0.71mg	10%
Starch		24.79g	10%
Phosphorus	176mg	103mg	10%
Manganese	0.773mg	0.974mg	9%
Monounsaturated fat	4.039g	0.369g	9%
Magnesium	71mg	39mg	8%
Selenium	2.6µg	5.8µg	6%
Vitamin B6	0.2mg	0.123mg	6%
Vitamin B5	0.132mg	0.38mg	5%
Saturated fat	1.437g	0.26g	5%
Carbs	14.29g	25.58g	4%
Calcium	38mg	3mg	4%
Potassium	228mg	86mg	4%
Calories	166kcal	123kcal	2%
Choline		9.2mg	2%
Vitamin E		0.17mg	1%
Net carbs	8.29g	23.98g	N/A
Sugar		0.24g	N/A
Vitamin B1	0.18mg	0.178mg	0%
Vitamin B2	0.064mg	0.069mg	0%
Vitamin K		0.2µg	0%
Tryptophan		0.033mg	0%
Threonine		0.095mg	0%
Isoleucine		0.109mg	0%
Leucine		0.214mg	0%
Lysine		0.099mg	0%
Methionine		0.058mg	0%
Phenylalanine		0.133mg	0%
Valine		0.151mg	0%
Histidine		0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A