Porridge vs. Hummus — In-Depth Nutrition Comparison

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Differences between porridge and hummus

Porridge has more iron, while hummus has more copper, manganese, phosphorus, fiber, folate, magnesium, zinc, and vitamin B6.
Hummus's daily need coverage for copper is 54% higher.
Hummus contains 2 times less iron than porridge. Porridge contains 3.74mg of iron, while hummus contains 2.44mg.
The amount of sodium in porridge is lower.
Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of porridge is 66.

The food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Hummus, commercial.

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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.

Porridge

Hummus

Contains more CalciumCalcium	+128.9%
Contains more IronIron	+53.3%
Contains less SodiumSodium	-98.4%

Contains more MagnesiumMagnesium	+1320%
Contains more PotassiumPotassium	+1325%
Contains more CopperCopper	+1217.5%
Contains more ZincZinc	+1307.7%
Contains more PhosphorusPhosphorus	+1073.3%
Contains more ManganeseManganese	+∞%

~equal in Selenium ~2.6µg

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.

Porridge

Hummus

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+227.3%
Contains more Vitamin B2Vitamin B2	+156%
Contains more Vitamin B3Vitamin B3	+11.9%
Contains more Vitamin B5Vitamin B5	+85.9%
Contains more Vitamin B6Vitamin B6	+1438.5%
Contains more FolateFolate	+591.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.04mg	0.527mg	54%
Manganese	0mg	0.773mg	34%
Phosphorus	15mg	176mg	23%
Polyunsaturated fat	0.114g	3.613g	23%
Fiber	0.5g	6g	22%
Folate	12µg	83µg	18%
Magnesium	5mg	71mg	16%
Iron	3.74mg	2.44mg	16%
Sodium	6mg	379mg	16%
Zinc	0.13mg	1.83mg	15%
Fats	0.21g	9.6g	14%
Vitamin B6	0.013mg	0.2mg	14%
Protein	1.44g	7.9g	13%
Vitamin B1	0.055mg	0.18mg	10%
Monounsaturated fat	0.028g	4.039g	10%
Calories	50kcal	166kcal	6%
Potassium	16mg	228mg	6%
Saturated fat	0.033g	1.437g	6%
Calcium	87mg	38mg	5%
Vitamin B2	0.025mg	0.064mg	3%
Carbs	10.52g	14.29g	1%
Vitamin B5	0.071mg	0.132mg	1%
Protein per 100 calories	2.9g	4.8g	N/A
Calories per 10 g protein	347kcal	210kcal	N/A
Weight per 100 calories	200g	60g	N/A
Unsaturated / Saturated Fat ratio	4.3	5.3	N/A
Net carbs	10.02g	8.29g	N/A
Sugar	0.03g		N/A
Vitamin E	0.02mg		0%
Selenium	2.8µg	2.6µg	0%
Vitamin B3	0.52mg	0.582mg	0%
Vitamin K	0.1µg		0%
Tryptophan	0.02mg		0%
Threonine	0.045mg		0%
Isoleucine	0.063mg		0%
Leucine	0.11mg		0%
Lysine	0.037mg		0%
Methionine	0.027mg		0%
Phenylalanine	0.078mg		0%
Valine	0.07mg		0%
Histidine	0.033mg		0%