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  6. Rice vs. Hummus

Rice vs. Hummus — In-Depth Nutrition Comparison

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Summary of differences between rice and hummus

  • Rice has more selenium; however, hummus is higher in copper, fiber, phosphorus, iron, magnesium, manganese, zinc, and vitamin B6.
  • Hummus covers your daily need for copper, 51% more than rice.
  • Rice has 3 times more selenium than hummus. While rice has 7.5µg of selenium, hummus has only 2.6µg.
  • Rice has less sodium.
  • The glycemic index of rice is higher.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Hummus, commercial.

Infographic

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.
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Hummus
Hummus
8
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 -99.7%
Contains more SeleniumSelenium +188.5%
Contains more MagnesiumMagnesium +491.7%
Contains more CalciumCalcium +280%
Contains more PotassiumPotassium +551.4%
Contains more IronIron +103.3%
Contains more CopperCopper +663.8%
Contains more ZincZinc +273.5%
Contains more PhosphorusPhosphorus +309.3%
Contains more ManganeseManganese +63.8%

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.
Rice
Rice
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Hummus
Hummus
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +153.6%
Contains more Vitamin B5Vitamin B5 +195.5%
Contains more Vitamin B1Vitamin B1 +10.4%
Contains more Vitamin B2Vitamin B2 +392.3%
Contains more Vitamin B6Vitamin B6 +115.1%
Contains more FolateFolate +43.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Hummus DV% diff.
Copper 0.069mg 0.527mg 51%
Polyunsaturated fat 0.076g 3.613g 24%
Fiber 0.4g 6g 22%
Phosphorus 43mg 176mg 19%
Iron 1.2mg 2.44mg 16%
Sodium 1mg 379mg 16%
Fats 0.28g 9.6g 14%
Magnesium 12mg 71mg 14%
Manganese 0.472mg 0.773mg 13%
Zinc 0.49mg 1.83mg 12%
Protein 2.69g 7.9g 10%
Monounsaturated fat 0.088g 4.039g 10%
Selenium 7.5µg 2.6µg 9%
Vitamin B6 0.093mg 0.2mg 8%
Potassium 35mg 228mg 6%
Vitamin B3 1.476mg 0.582mg 6%
Folate 58µg 83µg 6%
Saturated fat 0.077g 1.437g 6%
Carbs 28.17g 14.29g 5%
Vitamin B5 0.39mg 0.132mg 5%
Vitamin B2 0.013mg 0.064mg 4%
Calcium 10mg 38mg 3%
Calories 130kcal 166kcal 2%
Vitamin B1 0.163mg 0.18mg 1%
Protein per 100 calories 2.1g 4.8g N/A
Calories per 10 g protein 483kcal 210kcal N/A
Weight per 100 calories 77g 60g N/A
Unsaturated / Saturated Fat ratio 2.1 5.3 N/A
Net carbs 27.77g 8.29g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +97.1%
Contains more ProteinProtein +193.7%
Contains more FatsFats +3328.6%
Contains more OtherOther +285.7%
~equal in Water ~66.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -94.6%
Contains more Mono. FatMonounsaturated fat +4489.8%
Contains more Poly. FatPolyunsaturated fat +4653.9%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.