Hummus vs. Wild rice raw — In-Depth Nutrition Comparison
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What are the main differences between hummus and wild rice raw?
- Wild rice raw has more vitamin B3, zinc, phosphorus, magnesium, manganese, vitamin B5, vitamin B2, and vitamin B6 than hummus.
- Wild rice raw's daily need coverage for vitamin B3 is 38% higher.
- Wild rice raw has 54 times less sodium than hummus. Hummus has 379mg of sodium, while wild rice raw has 7mg.
- Wild rice raw has a higher glycemic index (57) than hummus (6).
We used Hummus, commercial and Wild rice, raw types in this comparison.
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 | +81% |
| Contains more IronIron | +24.5% |
| Contains more MagnesiumMagnesium | +149.3% |
| Contains more PotassiumPotassium | +87.3% |
| Contains more ZincZinc | +225.7% |
| Contains more PhosphorusPhosphorus | +146% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +71.9% |
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 | +56.5% |
| Contains more Vitamin B2Vitamin B2 | +309.4% |
| Contains more Vitamin B3Vitamin B3 | +1056.9% |
| Contains more Vitamin B5Vitamin B5 | +713.6% |
| Contains more Vitamin B6Vitamin B6 | +95.5% |
| Contains more FolateFolate | +14.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 1.83mg | 5.96mg | 38% |
| Vitamin B3 | 0.582mg | 6.733mg | 38% |
| Phosphorus | 176mg | 433mg | 37% |
| Magnesium | 71mg | 177mg | 25% |
| Manganese | 0.773mg | 1.329mg | 24% |
| Polyunsaturated fat | 3.613g | 0.676g | 20% |
| Carbs | 14.29g | 74.9g | 20% |
| Vitamin B5 | 0.132mg | 1.074mg | 19% |
| Sodium | 379mg | 7mg | 16% |
| Vitamin B2 | 0.064mg | 0.262mg | 15% |
| Vitamin B6 | 0.2mg | 0.391mg | 15% |
| Protein | 7.9g | 14.73g | 14% |
| Fats | 9.6g | 1.08g | 13% |
| Calories | 166kcal | 357kcal | 10% |
| Monounsaturated fat | 4.039g | 0.159g | 10% |
| Choline | 35mg | 6% | |
| Iron | 2.44mg | 1.96mg | 6% |
| Potassium | 228mg | 427mg | 6% |
| Saturated fat | 1.437g | 0.156g | 6% |
| Vitamin B1 | 0.18mg | 0.115mg | 5% |
| Vitamin E | 0.82mg | 5% | |
| Folate | 83µg | 95µg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Calcium | 38mg | 21mg | 2% |
| Fiber | 6g | 6.2g | 1% |
| Net carbs | 8.29g | 68.7g | N/A |
| Sugar | 2.5g | N/A | |
| Copper | 0.527mg | 0.524mg | 0% |
| Vitamin A | 1µg | 0% | |
| Selenium | 2.6µg | 2.8µg | 0% |
| Tryptophan | 0.179mg | 0% | |
| Threonine | 0.469mg | 0% | |
| Isoleucine | 0.618mg | 0% | |
| Leucine | 1.018mg | 0% | |
| Lysine | 0.629mg | 0% | |
| Methionine | 0.438mg | 0% | |
| Phenylalanine | 0.721mg | 0% | |
| Valine | 0.858mg | 0% | |
| Histidine | 0.384mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more FatsFats | +788.9% |
| Contains more WaterWater | +758.1% |
| Contains more ProteinProtein | +86.5% |
| Contains more CarbsCarbs | +424.1% |
~equal in
Other
~1.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 g
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains more Mono. FatMonounsaturated fat | +2440.3% |
| Contains more Poly. FatPolyunsaturated fat | +434.5% |
| Contains less Sat. FatSaturated fat | -89.1% |