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.
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 | +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.
| 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% |
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% |
| Folate | 83µg | 26µg | 14% |
| Fats | 9.6g | 0.34g | 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% |
| Potassium | 228mg | 101mg | 4% |
| Calcium | 38mg | 3mg | 4% |
| Zinc | 1.83mg | 1.34mg | 4% |
| Vitamin B3 | 0.582mg | 1.287mg | 4% |
| Selenium | 2.6µg | 0.8µg | 3% |
| Calories | 166kcal | 101kcal | 3% |
| Choline | 10.2mg | 2% | |
| Vitamin B2 | 0.064mg | 0.087mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Carbs | 14.29g | 21.34g | 2% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +98% |
| Contains more FatsFats | +2723.5% |
| Contains more OtherOther | +305% |
| Contains more CarbsCarbs | +49.3% |
| Contains more WaterWater | +11% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7978% |
| Contains more Poly. FatPolyunsaturated fat | +1596.2% |
| Contains less Sat. FatSaturated fat | -96.6% |
