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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.

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
:
6
Hummus
Contains more Calcium +118.4%
Contains more Manganese +14.1%
Contains more Selenium +1146.2%
Contains more Magnesium +121.9%
Contains more Phosphorus +14.3%
Contains more Potassium +21.3%
Contains less Sodium -70.9%
Contains more Zinc +81.2%
Contains more Copper +217.5%
Equal in Iron - 2.44
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Calcium +118.4%
Contains more Manganese +14.1%
Contains more Selenium +1146.2%
Contains more Magnesium +121.9%
Contains more Phosphorus +14.3%
Contains more Potassium +21.3%
Contains less Sodium -70.9%
Contains more Zinc +81.2%
Contains more Copper +217.5%
Equal in Iron - 2.44

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
10
:
1
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +35.9%
Contains more Vitamin B3 +952.7%
Contains more Vitamin B5 +441.7%
Contains more Vitamin B6 +100%
Contains more Folate +155.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +114.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
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 C +∞%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +35.9%
Contains more Vitamin B3 +952.7%
Contains more Vitamin B5 +441.7%
Contains more Vitamin B6 +100%
Contains more Folate +155.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +114.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
3
:
2
Hummus
Contains more Protein +31.9%
Contains more Carbs +434%
Contains more Other +138.3%
Contains more Fats +600.7%
Contains more Water +728.2%
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 Protein +31.9%
Contains more Carbs +434%
Contains more Other +138.3%
Contains more Fats +600.7%
Contains more Water +728.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
:
2
Hummus
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +982.8%
Contains more Polyunsaturated fat +858.4%
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +982.8%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pilaf Hummus Opinion
Net carbs 75.11g 8.29g Pilaf
Protein 10.42g 7.9g Pilaf
Fats 1.37g 9.6g Hummus
Carbs 76.31g 14.29g Pilaf
Calories 359kcal 166kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g Hummus
Fiber 1.2g 6g Hummus
Calcium 83mg 38mg Pilaf
Iron 2.44mg 2.44mg
Magnesium 32mg 71mg Hummus
Phosphorus 154mg 176mg Hummus
Potassium 188mg 228mg Hummus
Sodium 1303mg 379mg Hummus
Zinc 1.01mg 1.83mg Hummus
Copper 0.166mg 0.527mg Hummus
Manganese 0.882mg 0.773mg Pilaf
Selenium 32.4µg 2.6µg Pilaf
Vitamin A 14IU 30IU Hummus
Vitamin A RAE 4µg Pilaf
Vitamin E 0.04mg Pilaf
Vitamin C 4.1mg 0mg Pilaf
Vitamin B1 0.603mg 0.18mg Pilaf
Vitamin B2 0.087mg 0.064mg Pilaf
Vitamin B3 6.127mg 0.582mg Pilaf
Vitamin B5 0.715mg 0.132mg Pilaf
Vitamin B6 0.4mg 0.2mg Pilaf
Folate 212µg 83µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg Pilaf
Tryptophan 0.086mg Pilaf
Threonine 0.221mg Pilaf
Isoleucine 0.279mg Pilaf
Leucine 0.523mg Pilaf
Lysine 0.189mg Pilaf
Methionine 0.145mg Pilaf
Phenylalanine 0.32mg Pilaf
Valine 0.374mg Pilaf
Histidine 0.15mg Pilaf
Cholesterol 1mg 0mg Hummus
Saturated Fat 0.307g 1.437g Pilaf
Monounsaturated Fat 0.373g 4.039g Hummus
Polyunsaturated fat 0.377g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf 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
50%
Pilaf
16%
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 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 Cholesterol?
Hummus
Hummus is lower in Cholesterol (difference - 1mg)
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.