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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 Magnesium +54.9%
Contains more Phosphorus +88.6%
Contains more Potassium +123.7%
Contains less Sodium -99.5%
Contains more Zinc +44.8%
Equal in Iron - 2.63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +58.3%
Contains more Copper +43.6%
Contains more Magnesium +54.9%
Contains more Phosphorus +88.6%
Contains more Potassium +123.7%
Contains less Sodium -99.5%
Contains more Zinc +44.8%
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 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 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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%

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

All nutrients comparison - raw data values

Nutrient Hummus Rye Opinion
Net carbs 8.29g 60.76g Rye
Protein 7.9g 10.34g Rye
Fats 9.6g 1.63g Hummus
Carbs 14.29g 75.86g Rye
Calories 166kcal 338kcal Rye
Starch g g
Fructose g 0.11g Rye
Sugar g 0.98g Hummus
Fiber 6g 15.1g Rye
Calcium 38mg 24mg Hummus
Iron 2.44mg 2.63mg Rye
Magnesium 71mg 110mg Rye
Phosphorus 176mg 332mg Rye
Potassium 228mg 510mg Rye
Sodium 379mg 2mg Rye
Zinc 1.83mg 2.65mg Rye
Copper 0.527mg 0.367mg Hummus
Vitamin A 30IU 11IU Hummus
Vitamin E mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.18mg 0.316mg Rye
Vitamin B2 0.064mg 0.251mg Rye
Vitamin B3 0.582mg 4.27mg Rye
Vitamin B5 0.132mg 1.456mg Rye
Vitamin B6 0.2mg 0.294mg Rye
Folate 83µg 38µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg 5.9µg Rye
Tryptophan mg 0.108mg Rye
Threonine mg 0.289mg Rye
Isoleucine mg 0.208mg Rye
Leucine mg 0.563mg Rye
Lysine mg 0.286mg Rye
Methionine mg 0.153mg Rye
Phenylalanine mg 0.435mg Rye
Valine mg 0.317mg Rye
Histidine mg 0.189mg Rye
Cholesterol 0mg 0mg
Trans Fat g 0g Hummus
Saturated Fat 1.437g 0.197g Rye
Monounsaturated Fat 4.039g 0.208g Hummus
Polyunsaturated fat 3.613g 0.767g Hummus

Which food is preferable for your diet?

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

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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

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.

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.