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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.

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

Infographic

Porridge 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +128.9%
Contains more Iron +53.3%
Contains less Sodium -98.4%
Contains more Magnesium +1320%
Contains more Phosphorus +1073.3%
Contains more Potassium +1325%
Contains more Zinc +1307.7%
Contains more Copper +1217.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Calcium +128.9%
Contains more Iron +53.3%
Contains less Sodium -98.4%
Contains more Magnesium +1320%
Contains more Phosphorus +1073.3%
Contains more Potassium +1325%
Contains more Zinc +1307.7%
Contains more Copper +1217.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Hummus
Contains more Vitamin A +∞%
Contains more Vitamin B1 +227.3%
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B5 +85.9%
Contains more Vitamin B6 +1438.5%
Contains more Folate +591.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
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 A +∞%
Contains more Vitamin B1 +227.3%
Contains more Vitamin B2 +156%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B5 +85.9%
Contains more Vitamin B6 +1438.5%
Contains more Folate +591.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Hummus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Porridge Hummus Opinion
Net carbs 10.02g 8.29g Porridge
Protein 1.44g 7.9g Hummus
Fats 0.21g 9.6g Hummus
Carbs 10.52g 14.29g Hummus
Calories 50kcal 166kcal Hummus
Starch g g
Fructose g g
Sugar 0.03g g Hummus
Fiber 0.5g 6g Hummus
Calcium 87mg 38mg Porridge
Iron 3.74mg 2.44mg Porridge
Magnesium 5mg 71mg Hummus
Phosphorus 15mg 176mg Hummus
Potassium 16mg 228mg Hummus
Sodium 6mg 379mg Porridge
Zinc 0.13mg 1.83mg Hummus
Copper 0.04mg 0.527mg Hummus
Vitamin A 0IU 30IU Hummus
Vitamin E 0.02mg mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.055mg 0.18mg Hummus
Vitamin B2 0.025mg 0.064mg Hummus
Vitamin B3 0.52mg 0.582mg Hummus
Vitamin B5 0.071mg 0.132mg Hummus
Vitamin B6 0.013mg 0.2mg Hummus
Folate 12µg 83µg Hummus
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Porridge
Tryptophan 0.02mg mg Porridge
Threonine 0.045mg mg Porridge
Isoleucine 0.063mg mg Porridge
Leucine 0.11mg mg Porridge
Lysine 0.037mg mg Porridge
Methionine 0.027mg mg Porridge
Phenylalanine 0.078mg mg Porridge
Valine 0.07mg mg Porridge
Histidine 0.033mg mg Porridge
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.033g 1.437g Porridge
Monounsaturated Fat 0.028g 4.039g Hummus
Polyunsaturated fat 0.114g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Porridge
16
Hummus
Mineral Summary Score
24
Porridge
66
Hummus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Porridge
47%
Hummus
Carbohydrates
11%
Porridge
14%
Hummus
Fats
1%
Porridge
44%
Hummus

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 373mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 1.404g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.5)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.