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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 of 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
7
Hummus
Contains less Sodium -99.7%
Contains more Calcium +280%
Contains more Iron +103.3%
Contains more Magnesium +491.7%
Contains more Phosphorus +309.3%
Contains more Potassium +551.4%
Contains more Zinc +273.5%
Contains more Copper +663.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains less Sodium -99.7%
Contains more Calcium +280%
Contains more Iron +103.3%
Contains more Magnesium +491.7%
Contains more Phosphorus +309.3%
Contains more Potassium +551.4%
Contains more Zinc +273.5%
Contains more Copper +663.8%

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
Rice
4
:
5
Hummus
Contains more Vitamin B3 +153.6%
Contains more Vitamin B5 +195.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +10.4%
Contains more Vitamin B2 +392.3%
Contains more Vitamin B6 +115.1%
Contains more Folate +43.1%
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% 41% 3% 28% 24% 22% 44% 0% 0%
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 B3 +153.6%
Contains more Vitamin B5 +195.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +10.4%
Contains more Vitamin B2 +392.3%
Contains more Vitamin B6 +115.1%
Contains more Folate +43.1%

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.
Rice 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Hummus Opinion
Net carbs 27.77g 8.29g Rice
Protein 2.69g 7.9g Hummus
Fats 0.28g 9.6g Hummus
Carbs 28.17g 14.29g Rice
Calories 130kcal 166kcal Hummus
Starch g g
Fructose g g
Sugar 0.05g g Hummus
Fiber 0.4g 6g Hummus
Calcium 10mg 38mg Hummus
Iron 1.2mg 2.44mg Hummus
Magnesium 12mg 71mg Hummus
Phosphorus 43mg 176mg Hummus
Potassium 35mg 228mg Hummus
Sodium 1mg 379mg Rice
Zinc 0.49mg 1.83mg Hummus
Copper 0.069mg 0.527mg Hummus
Vitamin A 0IU 30IU Hummus
Vitamin E 0.04mg mg Rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.163mg 0.18mg Hummus
Vitamin B2 0.013mg 0.064mg Hummus
Vitamin B3 1.476mg 0.582mg Rice
Vitamin B5 0.39mg 0.132mg Rice
Vitamin B6 0.093mg 0.2mg Hummus
Folate 58µg 83µg Hummus
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Rice
Tryptophan 0.031mg mg Rice
Threonine 0.096mg mg Rice
Isoleucine 0.116mg mg Rice
Leucine 0.222mg mg Rice
Lysine 0.097mg mg Rice
Methionine 0.063mg mg Rice
Phenylalanine 0.144mg mg Rice
Valine 0.164mg mg Rice
Histidine 0.063mg mg Rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.077g 1.437g Rice
Monounsaturated Fat 0.088g 4.039g Hummus
Polyunsaturated fat 0.076g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice 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
13
Rice
16
Hummus
Mineral Summary Score
14
Rice
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
16%
Rice
47%
Hummus
Carbohydrates
28%
Rice
14%
Hummus
Fats
1%
Rice
44%
Hummus

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.36g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.