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.
- Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of hummus is 6.
Specific food types used in this comparison are Hummus, commercial and Rye grain.
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 CalciumCalcium | +58.3% |
| Contains more CopperCopper | +43.6% |
| Contains more MagnesiumMagnesium | +54.9% |
| Contains more PotassiumPotassium | +123.7% |
| Contains more ZincZinc | +44.8% |
| Contains more PhosphorusPhosphorus | +88.6% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +233.4% |
| Contains more SeleniumSelenium | +434.6% |
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 FolateFolate | +118.4% |
| Contains more Vitamin B1Vitamin B1 | +75.6% |
| Contains more Vitamin B2Vitamin B2 | +292.2% |
| Contains more Vitamin B3Vitamin B3 | +633.7% |
| Contains more Vitamin B5Vitamin B5 | +1003% |
| Contains more Vitamin B6Vitamin B6 | +47% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.773mg | 2.577mg | 78% |
| Fiber | 6g | 15.1g | 36% |
| Vitamin B5 | 0.132mg | 1.456mg | 26% |
| Vitamin B3 | 0.582mg | 4.27mg | 23% |
| Phosphorus | 176mg | 332mg | 22% |
| Carbs | 14.29g | 75.86g | 21% |
| Selenium | 2.6µg | 13.9µg | 21% |
| Polyunsaturated fat | 3.613g | 0.767g | 19% |
| Copper | 0.527mg | 0.367mg | 18% |
| Sodium | 379mg | 2mg | 16% |
| Vitamin B2 | 0.064mg | 0.251mg | 14% |
| Fats | 9.6g | 1.63g | 12% |
| Folate | 83µg | 38µg | 11% |
| Vitamin B1 | 0.18mg | 0.316mg | 11% |
| Monounsaturated fat | 4.039g | 0.208g | 10% |
| Calories | 166kcal | 338kcal | 9% |
| Magnesium | 71mg | 110mg | 9% |
| Potassium | 228mg | 510mg | 8% |
| Zinc | 1.83mg | 2.65mg | 7% |
| Vitamin B6 | 0.2mg | 0.294mg | 7% |
| Saturated fat | 1.437g | 0.197g | 6% |
| Choline | 30.4mg | 6% | |
| Vitamin E | 0.85mg | 6% | |
| Vitamin K | 5.9µg | 5% | |
| Protein | 7.9g | 10.34g | 5% |
| Iron | 2.44mg | 2.63mg | 2% |
| Calcium | 38mg | 24mg | 1% |
| Net carbs | 8.29g | 60.76g | N/A |
| Sugar | 0.98g | N/A | |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.108mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.208mg | 0% | |
| Leucine | 0.563mg | 0% | |
| Lysine | 0.286mg | 0% | |
| Methionine | 0.153mg | 0% | |
| Phenylalanine | 0.435mg | 0% | |
| Valine | 0.317mg | 0% | |
| Histidine | 0.189mg | 0% | |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +489% |
| Contains more WaterWater | +528.2% |
| Contains more ProteinProtein | +30.9% |
| Contains more CarbsCarbs | +430.9% |
~equal in
Other
~1.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1841.8% |
| Contains more Poly. FatPolyunsaturated fat | +371.1% |
| Contains less Sat. FatSaturated fat | -86.3% |
