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  6. Brown rice vs. Hummus

Brown rice vs. Hummus — In-Depth Nutrition Comparison

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A recap on differences between brown rice and hummus

  • Brown rice is higher in vitamin B3 and manganese, yet hummus is higher in copper, iron, folate, fiber, phosphorus, zinc, and magnesium.
  • Hummus covers your daily copper needs 47% more than brown rice.
  • Brown rice contains 4 times more vitamin B3 than hummus. While brown rice contains 2.561mg of vitamin B3, hummus contains only 0.582mg.
  • The amount of sodium in brown rice is lower.
  • The glycemic index of hummus is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Hummus, commercial.

Infographic

Brown rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Hummus
Hummus
7
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 less SodiumSodium -98.9%
Contains more ManganeseManganese +26%
Contains more SeleniumSelenium +123.1%
Contains more MagnesiumMagnesium +82.1%
Contains more CalciumCalcium +1166.7%
Contains more PotassiumPotassium +165.1%
Contains more IronIron +335.7%
Contains more CopperCopper +397.2%
Contains more ZincZinc +157.7%
Contains more PhosphorusPhosphorus +70.9%

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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Hummus
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +340%
Contains more Vitamin B5Vitamin B5 +187.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +62.6%
Contains more FolateFolate +822.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.18mg
~equal in Vitamin B2 ~0.064mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Hummus DV% diff.
Copper 0.106mg 0.527mg 47%
Iron 0.56mg 2.44mg 24%
Polyunsaturated fat 0.366g 3.613g 22%
Folate 9µg 83µg 19%
Fiber 1.6g 6g 18%
Sodium 4mg 379mg 16%
Fats 0.97g 9.6g 13%
Vitamin B3 2.561mg 0.582mg 12%
Protein 2.74g 7.9g 10%
Starch 24.79g 10%
Zinc 0.71mg 1.83mg 10%
Phosphorus 103mg 176mg 10%
Monounsaturated fat 0.369g 4.039g 9%
Manganese 0.974mg 0.773mg 9%
Magnesium 39mg 71mg 8%
Selenium 5.8µg 2.6µg 6%
Vitamin B6 0.123mg 0.2mg 6%
Vitamin B5 0.38mg 0.132mg 5%
Saturated fat 0.26g 1.437g 5%
Potassium 86mg 228mg 4%
Calcium 3mg 38mg 4%
Carbs 25.58g 14.29g 4%
Choline 9.2mg 2%
Calories 123kcal 166kcal 2%
Vitamin E 0.17mg 1%
Net carbs 23.98g 8.29g N/A
Sugar 0.24g N/A
Vitamin B1 0.178mg 0.18mg 0%
Vitamin B2 0.069mg 0.064mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Hummus
Hummus
3
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 CarbsCarbs +79%
Contains more ProteinProtein +188.3%
Contains more FatsFats +889.7%
Contains more OtherOther +268.2%
~equal in Water ~66.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Hummus
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 -81.9%
Contains more Mono. FatMonounsaturated fat +994.6%
Contains more Poly. FatPolyunsaturated fat +887.2%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.