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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" charts 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%
Contains more Manganese +26%
Contains more Selenium +123.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
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%
Contains more Manganese +26%
Contains more Selenium +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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +188.3%
Contains more Fats +889.7%
Contains more Other +268.2%
Contains more Carbs +79%
Equal in Water - 70.27
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +188.3%
Contains more Fats +889.7%
Contains more Other +268.2%
Contains more Carbs +79%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +994.6%
Contains more Polyunsaturated fat +887.2%
Contains less Saturated Fat -81.9%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +994.6%
Contains more Polyunsaturated fat +887.2%
Contains less Saturated 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.
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 24.79g Brown rice
Sugar 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
Manganese 0.773mg 0.974mg Brown rice
Selenium 2.6µg 5.8µg Brown rice
Vitamin A 30IU 0IU Hummus
Vitamin E 0.17mg Brown rice
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 K 0.2µg Brown rice
Tryptophan 0.033mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg Brown rice
Methionine 0.058mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
Saturated Fat 1.437g 0.26g Brown rice
Monounsaturated Fat 4.039g 0.369g Hummus
Polyunsaturated fat 3.613g 0.366g Hummus
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

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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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
16%
Hummus
14%
Brown rice
Minerals Daily Need Coverage Score
64%
Hummus
32%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.