Hummus vs. Rice — In-Depth Nutrition Comparison
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Summary of differences between hummus and rice
- Rice has less copper, iron, fiber, folate, phosphorus, magnesium, vitamin B1, manganese, and zinc than hummus.
- Hummus covers your daily need for copper, 51% more than rice.
- Hummus has 379 times more sodium than rice. While hummus has 379mg of sodium, rice has only 1mg.
- The glycemic index of rice is higher.
These are the specific foods used in this comparison Hummus, commercial and Rice, white, long-grain, regular, unenriched, cooked without salt.
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 | +491.7% |
| Contains more CalciumCalcium | +280% |
| Contains more PotassiumPotassium | +551.4% |
| Contains more IronIron | +1120% |
| Contains more CopperCopper | +663.8% |
| Contains more ZincZinc | +273.5% |
| Contains more PhosphorusPhosphorus | +309.3% |
| Contains more ManganeseManganese | +63.8% |
| Contains less SodiumSodium | -99.7% |
| Contains more SeleniumSelenium | +188.5% |
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 B1Vitamin B1 | +800% |
| Contains more Vitamin B2Vitamin B2 | +392.3% |
| Contains more Vitamin B3Vitamin B3 | +45.5% |
| Contains more Vitamin B6Vitamin B6 | +115.1% |
| Contains more FolateFolate | +2666.7% |
| Contains more Vitamin B5Vitamin B5 | +195.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.069mg | 51% |
| Iron | 2.44mg | 0.2mg | 28% |
| Polyunsaturated fat | 3.613g | 0.076g | 24% |
| Fiber | 6g | 0.4g | 22% |
| Folate | 83µg | 3µg | 20% |
| Phosphorus | 176mg | 43mg | 19% |
| Sodium | 379mg | 1mg | 16% |
| Fats | 9.6g | 0.28g | 14% |
| Magnesium | 71mg | 12mg | 14% |
| Manganese | 0.773mg | 0.472mg | 13% |
| Vitamin B1 | 0.18mg | 0.02mg | 13% |
| Zinc | 1.83mg | 0.49mg | 12% |
| Monounsaturated fat | 4.039g | 0.088g | 10% |
| Protein | 7.9g | 2.69g | 10% |
| Selenium | 2.6µg | 7.5µg | 9% |
| Vitamin B6 | 0.2mg | 0.093mg | 8% |
| Potassium | 228mg | 35mg | 6% |
| Saturated fat | 1.437g | 0.077g | 6% |
| Carbs | 14.29g | 28.17g | 5% |
| Vitamin B5 | 0.132mg | 0.39mg | 5% |
| Vitamin B2 | 0.064mg | 0.013mg | 4% |
| Calcium | 38mg | 10mg | 3% |
| Calories | 166kcal | 130kcal | 2% |
| Vitamin B3 | 0.582mg | 0.4mg | 1% |
| Net carbs | 8.29g | 27.77g | N/A |
| Sugar | 0.05g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Choline | 2.1mg | 0% | |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.096mg | 0% | |
| Isoleucine | 0.116mg | 0% | |
| Leucine | 0.222mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.144mg | 0% | |
| Valine | 0.164mg | 0% | |
| Histidine | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +193.7% |
| Contains more FatsFats | +3328.6% |
| Contains more OtherOther | +285.7% |
| Contains more CarbsCarbs | +97.1% |
~equal in
Water
~68.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4489.8% |
| Contains more Poly. FatPolyunsaturated fat | +4653.9% |
| Contains less Sat. FatSaturated fat | -94.6% |