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Pilaf vs. Hummus — In-Depth Nutrition Comparison

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Significant differences between pilaf and hummus

  • Pilaf has more selenium, vitamin B1, vitamin B3, folate, vitamin B6, and vitamin B5; however, hummus is richer in copper, fiber, and magnesium.
  • Pilaf covers your daily selenium needs 54% more than hummus.
  • Hummus has 11 times less vitamin B3 than pilaf. Pilaf has 6.127mg of vitamin B3, while hummus has 0.582mg.
  • Hummus contains less sodium.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of hummus is 6.

Specific food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Hummus, commercial.

Infographic

Pilaf 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.
Pilaf
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Hummus
6
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 CalciumCalcium +118.4%
Contains more ManganeseManganese +14.1%
Contains more SeleniumSelenium +1146.2%
Contains more MagnesiumMagnesium +121.9%
Contains more PotassiumPotassium +21.3%
Contains more CopperCopper +217.5%
Contains more ZincZinc +81.2%
Contains more PhosphorusPhosphorus +14.3%
Contains less SodiumSodium -70.9%
~equal in Iron ~2.44mg

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.
Pilaf
12
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Hummus
0
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B2Vitamin B2 +35.9%
Contains more Vitamin B3Vitamin B3 +952.7%
Contains more Vitamin B5Vitamin B5 +441.7%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +155.4%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 +31.9%
Contains more CarbsCarbs +434%
Contains more OtherOther +138.3%
Contains more FatsFats +600.7%
Contains more WaterWater +728.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 -78.6%
Contains more Mono. FatMonounsaturated fat +982.8%
Contains more Poly. FatPolyunsaturated fat +858.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Hummus DV% diff.
Selenium 32.4µg 2.6µg 54%
Copper 0.166mg 0.527mg 40%
Sodium 1303mg 379mg 40%
Vitamin B3 6.127mg 0.582mg 35%
Vitamin B1 0.603mg 0.18mg 35%
Folate 212µg 83µg 32%
Starch 71.23g 29%
Polyunsaturated fat 0.377g 3.613g 22%
Carbs 76.31g 14.29g 21%
Fiber 1.2g 6g 19%
Vitamin B6 0.4mg 0.2mg 15%
Fats 1.37g 9.6g 13%
Vitamin B5 0.715mg 0.132mg 12%
Calories 359kcal 166kcal 10%
Monounsaturated fat 0.373g 4.039g 9%
Magnesium 32mg 71mg 9%
Zinc 1.01mg 1.83mg 7%
Manganese 0.882mg 0.773mg 5%
Protein 10.42g 7.9g 5%
Vitamin C 4.1mg 0mg 5%
Calcium 83mg 38mg 5%
Saturated fat 0.307g 1.437g 5%
Phosphorus 154mg 176mg 3%
Choline 17.5mg 3%
Vitamin B2 0.087mg 0.064mg 2%
Potassium 188mg 228mg 1%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 8.29g N/A
Cholesterol 1mg 0mg 0%
Iron 2.44mg 2.44mg 0%
Sugar 1.53g N/A
Vitamin A 4µg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Pilaf
14%
Hummus
Minerals Daily Need Coverage Score
77%
Pilaf
64%
Hummus

Comparison summary

Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 1.13g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $1.5)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 924mg)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 54)
Which food is richer in minerals?
?
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

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.