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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.
  • The glycemic index of hummus is lower.

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.
Hummus
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
3
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 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
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
26% 37% 37%
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.
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hummus Brown rice 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%
Starch 24.79g 10%
Zinc 1.83mg 0.71mg 10%
Phosphorus 176mg 103mg 10%
Monounsaturated fat 4.039g 0.369g 9%
Manganese 0.773mg 0.974mg 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%
Potassium 228mg 86mg 4%
Calcium 38mg 3mg 4%
Carbs 14.29g 25.58g 4%
Choline 9.2mg 2%
Calories 166kcal 123kcal 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Hummus
13%
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 is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.