Brown rice vs. Hummus — In-Depth Nutrition Comparison

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A recap on the differences between brown rice and hummus

Brown rice is higher in vitamin B3, yet hummus is higher in copper, iron, folate, fiber, fats, protein, phosphorus, and zinc.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Brown rice

Hummus

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Brown rice

Hummus

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 Vitamin B6Vitamin B6	+62.6%
Contains more FolateFolate	+822.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B1 ~0.18mg

~equal in Vitamin B2 ~0.064mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Zinc	0.71mg	1.83mg	10%
Starch	24.79g		10%
Phosphorus	103mg	176mg	10%
Manganese	0.974mg	0.773mg	9%
Monounsaturated fat	0.369g	4.039g	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%
Carbs	25.58g	14.29g	4%
Calcium	3mg	38mg	4%
Potassium	86mg	228mg	4%
Calories	123kcal	166kcal	2%
Choline	9.2mg		2%
Omega-6 (Linoleic acid)	0.355g		2%
Vitamin E	0.17mg		1%
Omega-3 (ALA)	0.011g		1%
Protein per 100 calories	2.2g	4.8g	N/A
Calories per 10 g protein	449kcal	210kcal	N/A
Weight per 100 calories	81g	60g	N/A
Unsaturated / Saturated Fat ratio	2.8	5.3	N/A
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%