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Oats vs. Hummus — In-Depth Nutrition Comparison

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What are the main differences between oats and hummus?

  • Oats have more manganese, phosphorus, vitamin B1, iron, magnesium, vitamin B5, zinc, fiber, and copper than hummus.
  • Oats' daily need coverage for manganese is 180% higher.
  • Hummus has 10 times less vitamin B5 than oats. Oats have 1.349mg of vitamin B5, while hummus has 0.132mg.
  • Oats are lower in sodium.
  • Oats have a higher glycemic index (59) than hummus (6).

We used Oats and Hummus, commercial types in this comparison.

Infographic

Oats 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Hummus
1
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 more MagnesiumMagnesium +149.3%
Contains more CalciumCalcium +42.1%
Contains more PotassiumPotassium +88.2%
Contains more IronIron +93.4%
Contains more CopperCopper +18.8%
Contains more ZincZinc +116.9%
Contains more PhosphorusPhosphorus +197.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +536%

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.
Oats
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Hummus
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin B1Vitamin B1 +323.9%
Contains more Vitamin B2Vitamin B2 +117.2%
Contains more Vitamin B3Vitamin B3 +65.1%
Contains more Vitamin B5Vitamin B5 +922%
Contains more Vitamin B6Vitamin B6 +68.1%
Contains more FolateFolate +48.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Oats Hummus DV% diff.
Manganese 4.916mg 0.773mg 180%
Phosphorus 523mg 176mg 50%
Vitamin B1 0.763mg 0.18mg 49%
Iron 4.72mg 2.44mg 29%
Magnesium 177mg 71mg 25%
Vitamin B5 1.349mg 0.132mg 24%
Zinc 3.97mg 1.83mg 19%
Fiber 10.6g 6g 18%
Protein 16.89g 7.9g 18%
Carbs 66.27g 14.29g 17%
Sodium 2mg 379mg 16%
Calories 389kcal 166kcal 11%
Copper 0.626mg 0.527mg 11%
Polyunsaturated fat 2.535g 3.613g 7%
Folate 56µg 83µg 7%
Vitamin B6 0.119mg 0.2mg 6%
Vitamin B2 0.139mg 0.064mg 6%
Potassium 429mg 228mg 6%
Selenium 2.6µg 5%
Monounsaturated fat 2.178g 4.039g 5%
Fats 6.9g 9.6g 4%
Vitamin B3 0.961mg 0.582mg 2%
Calcium 54mg 38mg 2%
Saturated fat 1.217g 1.437g 1%
Net carbs 55.67g 8.29g N/A
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Hummus
2
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 ProteinProtein +113.8%
Contains more CarbsCarbs +363.8%
Contains more FatsFats +39.1%
Contains more WaterWater +710.1%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
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 -15.3%
Contains more Mono. FatMonounsaturated fat +85.4%
Contains more Poly. FatPolyunsaturated fat +42.5%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.