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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 Calcium +52.6%
Contains more Iron +121.7%
Contains more Magnesium +231%
Contains more Phosphorus +317%
Contains more Potassium +148.2%
Contains less Sodium -98.9%
Contains more Zinc +69.9%
Contains more Copper +30.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Calcium +52.6%
Contains more Iron +121.7%
Contains more Magnesium +231%
Contains more Phosphorus +317%
Contains more Potassium +148.2%
Contains less Sodium -98.9%
Contains more Zinc +69.9%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Hummus
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Bran Hummus Opinion
Net carbs 50.82g 8.29g Bran
Protein 17.3g 7.9g Bran
Fats 7.03g 9.6g Hummus
Carbs 66.22g 14.29g Bran
Calories 246kcal 166kcal Bran
Starch g g
Fructose g g
Sugar 1.45g g Hummus
Fiber 15.4g 6g Bran
Calcium 58mg 38mg Bran
Iron 5.41mg 2.44mg Bran
Magnesium 235mg 71mg Bran
Phosphorus 734mg 176mg Bran
Potassium 566mg 228mg Bran
Sodium 4mg 379mg Bran
Zinc 3.11mg 1.83mg Bran
Copper 0.403mg 0.527mg Hummus
Vitamin A 0IU 30IU Hummus
Vitamin E 1.01mg mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.18mg Bran
Vitamin B2 0.22mg 0.064mg Bran
Vitamin B3 0.934mg 0.582mg Bran
Vitamin B5 1.494mg 0.132mg Bran
Vitamin B6 0.165mg 0.2mg Hummus
Folate 52µg 83µg Hummus
Vitamin B12 0µg 0µg
Vitamin K 3.2µg µg Bran
Tryptophan 0.335mg mg Bran
Threonine 0.502mg mg Bran
Isoleucine 0.668mg mg Bran
Leucine 1.374mg mg Bran
Lysine 0.76mg mg Bran
Methionine 0.335mg mg Bran
Phenylalanine 0.908mg mg Bran
Valine 0.964mg mg Bran
Histidine 0.41mg mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 1.437g Bran
Monounsaturated Fat 2.376g 4.039g Hummus
Polyunsaturated fat 2.766g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
104%
Bran
47%
Hummus
Carbohydrates
66%
Bran
14%
Hummus
Fats
32%
Bran
44%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.