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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.
  • Bran has a higher glycemic index than hummus.

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
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Hummus
Hummus
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +24.7%
Contains more SeleniumSelenium +196.2%
Contains more MagnesiumMagnesium +77.5%
Contains more CalciumCalcium +280%
Contains more PotassiumPotassium +147.8%
Contains more IronIron +177.3%
Contains more CopperCopper +698.5%
Contains more ZincZinc +245.3%
Contains more PhosphorusPhosphorus +47.9%

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.
Bran
Bran
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Hummus
Hummus
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Contains more Vitamin B5Vitamin B5 +64.4%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B2Vitamin B2 +88.2%
Contains more Vitamin B3Vitamin B3 +304.2%
Contains more Vitamin B6Vitamin B6 +700%
Contains more FolateFolate +1283.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Hummus DV% diff.
Copper 0.066mg 0.527mg 51%
Polyunsaturated fat 0.339g 3.613g 22%
Iron 0.88mg 2.44mg 20%
Folate 6µg 83µg 19%
Sodium 1mg 379mg 16%
Fiber 2.6g 6g 14%
Fats 0.86g 9.6g 13%
Vitamin B6 0.025mg 0.2mg 13%
Zinc 0.53mg 1.83mg 12%
Protein 3.21g 7.9g 9%
Selenium 7.7µg 2.6µg 9%
Monounsaturated fat 0.291g 4.039g 9%
Phosphorus 119mg 176mg 8%
Manganese 0.964mg 0.773mg 8%
Magnesium 40mg 71mg 7%
Calories 40kcal 166kcal 6%
Saturated fat 0.163g 1.437g 6%
Potassium 92mg 228mg 4%
Calcium 10mg 38mg 3%
Vitamin B3 0.144mg 0.582mg 3%
Vitamin B1 0.16mg 0.18mg 2%
Vitamin B2 0.034mg 0.064mg 2%
Vitamin B5 0.217mg 0.132mg 2%
Carbs 11.44g 14.29g 1%
Protein per 100 calories 8g 4.8g N/A
Calories per 10 g protein 125kcal 210kcal N/A
Weight per 100 calories 250g 60g N/A
Unsaturated / Saturated Fat ratio 3.9 5.3 N/A
Net carbs 8.84g 8.29g N/A
Tryptophan 0.057mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0%
Methionine 0.057mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Hummus
Hummus
4
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 WaterWater +26.1%
Contains more ProteinProtein +146.1%
Contains more FatsFats +1016.3%
Contains more CarbsCarbs +24.9%
Contains more OtherOther +230.6%

Fat Type Comparison

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

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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.