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Bran vs. Hummus — In-Depth Nutrition Comparison

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Important differences between Bran and Hummus

  • Bran has more Selenium, and Manganese, however, Hummus has more Copper, Iron, Folate, Fiber, Vitamin B6, Zinc, and Phosphorus.
  • Hummus's daily need coverage for Copper is 51% more.
  • Bran has 3 times more Selenium than Hummus. Bran has 7.7µg of Selenium, while Hummus has 2.6µg.
  • Bran is lower in Sodium.

The food varieties used in the comparison are Oat bran, cooked and Hummus, commercial.

Infographic

Bran vs Hummus infographic
Infographic link

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.
Bran
3
:
7
Hummus
Contains less Sodium -99.7%
Contains more Manganese +24.7%
Contains more Selenium +196.2%
Contains more Calcium +280%
Contains more Iron +177.3%
Contains more Magnesium +77.5%
Contains more Phosphorus +47.9%
Contains more Potassium +147.8%
Contains more Zinc +245.3%
Contains more Copper +698.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains less Sodium -99.7%
Contains more Manganese +24.7%
Contains more Selenium +196.2%
Contains more Calcium +280%
Contains more Iron +177.3%
Contains more Magnesium +77.5%
Contains more Phosphorus +47.9%
Contains more Potassium +147.8%
Contains more Zinc +245.3%
Contains more Copper +698.5%

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.
Bran
1
:
6
Hummus
Contains more Vitamin B5 +64.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +88.2%
Contains more Vitamin B3 +304.2%
Contains more Vitamin B6 +700%
Contains more Folate +1283.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0% 0%
Contains more Vitamin B5 +64.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +88.2%
Contains more Vitamin B3 +304.2%
Contains more Vitamin B6 +700%
Contains more Folate +1283.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
:
4
Hummus
Contains more Water +26.1%
Contains more Protein +146.1%
Contains more Fats +1016.3%
Contains more Carbs +24.9%
Contains more Other +230.6%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more Water +26.1%
Contains more Protein +146.1%
Contains more Fats +1016.3%
Contains more Carbs +24.9%
Contains more Other +230.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
:
2
Hummus
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +1288%
Contains more Polyunsaturated fat +965.8%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -88.7%
Contains more Monounsaturated Fat +1288%
Contains more Polyunsaturated fat +965.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Hummus
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Hummus Opinion
Net carbs 8.84g 8.29g Bran
Protein 3.21g 7.9g Hummus
Fats 0.86g 9.6g Hummus
Carbs 11.44g 14.29g Hummus
Calories 40kcal 166kcal Hummus
Fiber 2.6g 6g Hummus
Calcium 10mg 38mg Hummus
Iron 0.88mg 2.44mg Hummus
Magnesium 40mg 71mg Hummus
Phosphorus 119mg 176mg Hummus
Potassium 92mg 228mg Hummus
Sodium 1mg 379mg Bran
Zinc 0.53mg 1.83mg Hummus
Copper 0.066mg 0.527mg Hummus
Manganese 0.964mg 0.773mg Bran
Selenium 7.7µg 2.6µg Bran
Vitamin A 0IU 30IU Hummus
Vitamin B1 0.16mg 0.18mg Hummus
Vitamin B2 0.034mg 0.064mg Hummus
Vitamin B3 0.144mg 0.582mg Hummus
Vitamin B5 0.217mg 0.132mg Bran
Vitamin B6 0.025mg 0.2mg Hummus
Folate 6µg 83µg Hummus
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran
Saturated Fat 0.163g 1.437g Bran
Monounsaturated Fat 0.291g 4.039g Hummus
Polyunsaturated fat 0.339g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Bran
15%
Hummus
Minerals Daily Need Coverage Score
33%
Bran
64%
Hummus

Comparison summary

Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.274g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.