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Bran vs Hummus - In-Depth Nutrition Comparison

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Differences between Bran and Hummus

  • Bran has more Manganese, Vitamin B1, Phosphorus, Selenium, Magnesium, Fiber, Iron and Vitamin B5, while Hummus has more Copper.
  • Bran's daily need coverage for Manganese is 211% higher.
  • Hummus contains 17 times less Selenium than Bran. Bran contains 45.2µg of Selenium, while Hummus contains 2.6µg.
  • The amount of Sodium in Bran is lower.

The food types used in this comparison are Oat bran, raw and Hummus, commercial.

Infographic

Bran vs Hummus 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
Bran
7
:
1
Hummus
Contains more Iron +121.7%
Contains more Calcium +52.6%
Contains more Potassium +148.2%
Contains more Magnesium +231%
Contains more Zinc +69.9%
Contains more Phosphorus +317%
Contains less Sodium -98.9%
Contains more Copper +30.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Contains more Iron +121.7%
Contains more Calcium +52.6%
Contains more Potassium +148.2%
Contains more Magnesium +231%
Contains more Zinc +69.9%
Contains more Phosphorus +317%
Contains less Sodium -98.9%
Contains more Copper +30.8%

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
Bran
6
:
3
Hummus
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +60.5%
Contains more Vitamin B5 +1031.8%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +21.2%
Contains more Folate +59.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +60.5%
Contains more Vitamin B5 +1031.8%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +21.2%
Contains more Folate +59.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
46
Bran
16
Hummus
Mineral Summary Score
122
Bran
66
Hummus

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 the food
Protein
104%
Bran
47%
Hummus
Carbohydrates
66%
Bran
14%
Hummus
Fats
32%
Bran
44%
Hummus

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Hummus
Lower in Sugars ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Hummus
Hummus contains less Sugars (difference - 1.45g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 50)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 375mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.109g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bran Hummus Opinion
Calories 246 166 Bran
Protein 17.3 7.9 Bran
Fats 7.03 9.6 Hummus
Vitamin C 0 0
Carbs 66.22 14.29 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 2.44 Bran
Calcium 58 38 Bran
Potassium 566 228 Bran
Magnesium 235 71 Bran
Sugars 1.45 Hummus
Fiber 15.4 6 Bran
Copper 0.403 0.527 Hummus
Zinc 3.11 1.83 Bran
Starch
Phosphorus 734 176 Bran
Sodium 4 379 Bran
Vitamin A 0 30 Hummus
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.18 Bran
Vitamin B2 0.22 0.064 Bran
Vitamin B3 0.934 0.582 Bran
Vitamin B5 1.494 0.132 Bran
Vitamin B6 0.165 0.2 Hummus
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 52 83 Hummus
Trans Fat
Saturated Fat 1.328 1.437 Bran
Monounsaturated Fat 2.376 4.039 Hummus
Polyunsaturated fat 2.766 3.613 Hummus
Tryptophan 0.335 Bran
Threonine 0.502 Bran
Isoleucine 0.668 Bran
Leucine 1.374 Bran
Lysine 0.76 Bran
Methionine 0.335 Bran
Phenylalanine 0.908 Bran
Valine 0.964 Bran
Histidine 0.41 Bran
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.