Hummus vs. Wild rice — In-Depth Nutrition Comparison

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What are the differences between hummus and wild rice?

The amount of copper, iron, manganese, fiber, folate, phosphorus, vitamin B1, and magnesium in hummus is higher than in wild rice.
Hummus's daily need coverage for copper is 45% more.
Wild rice contains 126 times less sodium than hummus. Hummus contains 379mg of sodium, while wild rice contains 3mg.
Hummus has a lower glycemic index (6) than wild rice (57).

We used Hummus, commercial and Wild rice, cooked types in this article.

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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.

Hummus

Wild rice

Contains more MagnesiumMagnesium	+121.9%
Contains more CalciumCalcium	+1166.7%
Contains more PotassiumPotassium	+125.7%
Contains more IronIron	+306.7%
Contains more CopperCopper	+335.5%
Contains more ZincZinc	+36.6%
Contains more PhosphorusPhosphorus	+114.6%
Contains more ManganeseManganese	+174.1%
Contains more SeleniumSelenium	+225%

Contains less SodiumSodium

-99.2%

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

Wild rice

Contains more Vitamin B1Vitamin B1	+246.2%
Contains more Vitamin B6Vitamin B6	+48.1%
Contains more FolateFolate	+219.2%

Contains more Vitamin B2Vitamin B2	+35.9%
Contains more Vitamin B3Vitamin B3	+121.1%
Contains more Vitamin B5Vitamin B5	+16.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.527mg	0.121mg	45%
Iron	2.44mg	0.6mg	23%
Polyunsaturated fat	3.613g	0.213g	23%
Manganese	0.773mg	0.282mg	21%
Fiber	6g	1.8g	17%
Sodium	379mg	3mg	16%
Fats	9.6g	0.34g	14%
Folate	83µg	26µg	14%
Phosphorus	176mg	82mg	13%
Vitamin B1	0.18mg	0.052mg	11%
Monounsaturated fat	4.039g	0.05g	10%
Magnesium	71mg	32mg	9%
Protein	7.9g	3.99g	8%
Saturated fat	1.437g	0.049g	6%
Vitamin B6	0.2mg	0.135mg	5%
Calcium	38mg	3mg	4%
Potassium	228mg	101mg	4%
Zinc	1.83mg	1.34mg	4%
Vitamin B3	0.582mg	1.287mg	4%
Calories	166kcal	101kcal	3%
Selenium	2.6µg	0.8µg	3%
Carbs	14.29g	21.34g	2%
Vitamin E		0.24mg	2%
Vitamin B2	0.064mg	0.087mg	2%
Choline		10.2mg	2%
Protein per 100 calories	4.8g	4g	N/A
Calories per 10 g protein	210kcal	253kcal	N/A
Weight per 100 calories	60g	99g	N/A
Unsaturated / Saturated Fat ratio	5.3	5.4	N/A
Net carbs	8.29g	19.54g	N/A
Sugar		0.73g	N/A
Vitamin B5	0.132mg	0.154mg	0%
Vitamin K		0.5µg	0%
Tryptophan		0.049mg	0%
Threonine		0.127mg	0%
Isoleucine		0.167mg	0%
Leucine		0.276mg	0%
Lysine		0.17mg	0%
Methionine		0.119mg	0%
Phenylalanine		0.195mg	0%
Valine		0.232mg	0%
Histidine		0.104mg	0%
Fructose		0.2g	0%