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Hummus vs Rye - In-Depth Nutrition Comparison

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Significant differences between Hummus and Rye

  • Hummus has more Copper, however Rye is richer in Manganese, Fiber, Vitamin B5, Vitamin B3, Phosphorus, Selenium, Vitamin B2, and Vitamin B1.
  • Rye covers your daily Manganese needs 78% more than Hummus.
  • Rye has 190 times less Sodium than Hummus. Hummus has 379mg of Sodium, while Rye has 2mg.

Specific food types used in this comparison are Hummus, commercial and Rye grain.

Infographic

Hummus vs Rye 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
2
:
6
Rye
Contains more Calcium +58.3%
Contains more Copper +43.6%
Contains more Potassium +123.7%
Contains more Magnesium +54.9%
Contains more Zinc +44.8%
Contains more Phosphorus +88.6%
Contains less Sodium -99.5%
Equal in Iron - 2.63
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Calcium +58.3%
Contains more Copper +43.6%
Contains more Potassium +123.7%
Contains more Magnesium +54.9%
Contains more Zinc +44.8%
Contains more Phosphorus +88.6%
Contains less Sodium -99.5%
Equal in Iron - 2.63

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
2
:
7
Rye
Contains more Vitamin A +172.7%
Contains more Folate +118.4%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B2 +292.2%
Contains more Vitamin B3 +633.7%
Contains more Vitamin B5 +1003%
Contains more Vitamin B6 +47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin A +172.7%
Contains more Folate +118.4%
Contains more Vitamin B1 +75.6%
Contains more Vitamin B2 +292.2%
Contains more Vitamin B3 +633.7%
Contains more Vitamin B5 +1003%
Contains more Vitamin B6 +47%

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
36
Rye
Mineral Summary Score
66
Hummus
71
Rye

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
62%
Rye
Carbohydrates
14%
Hummus
76%
Rye
Fats
44%
Hummus
8%
Rye

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.24g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Hummus Rye Opinion
Calories 166 338 Rye
Protein 7.9 10.34 Rye
Fats 9.6 1.63 Hummus
Vitamin C 0 0
Carbs 14.29 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.44 2.63 Rye
Calcium 38 24 Hummus
Potassium 228 510 Rye
Magnesium 71 110 Rye
Sugar 0.98 Hummus
Fiber 6 15.1 Rye
Copper 0.527 0.367 Hummus
Zinc 1.83 2.65 Rye
Starch
Phosphorus 176 332 Rye
Sodium 379 2 Rye
Vitamin A 30 11 Hummus
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.18 0.316 Rye
Vitamin B2 0.064 0.251 Rye
Vitamin B3 0.582 4.27 Rye
Vitamin B5 0.132 1.456 Rye
Vitamin B6 0.2 0.294 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folate 83 38 Hummus
Trans Fat 0 Hummus
Saturated Fat 1.437 0.197 Rye
Monounsaturated Fat 4.039 0.208 Hummus
Polyunsaturated fat 3.613 0.767 Hummus
Tryptophan 0.108 Rye
Threonine 0.289 Rye
Isoleucine 0.208 Rye
Leucine 0.563 Rye
Lysine 0.286 Rye
Methionine 0.153 Rye
Phenylalanine 0.435 Rye
Valine 0.317 Rye
Histidine 0.189 Rye
Fructose 0.11 Rye

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.