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Rye vs Hummus - In-Depth Nutrition Comparison

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Significant differences between Rye and Hummus

  • Rye has more Manganese, Fiber, Vitamin B5, Vitamin B3, Phosphorus, Selenium, Vitamin B2, and Vitamin B1, however Hummus is richer in Copper.
  • Rye covers your daily Manganese needs 78% more than Hummus.
  • Hummus has 11 times less Vitamin B5 than Rye. Rye has 1.456mg of Vitamin B5, while Hummus has 0.132mg.
  • Rye contains less Sodium.

Specific food types used in this comparison are Rye grain and Hummus, commercial.

Infographic

Rye 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
Rye
6
:
2
Hummus
Contains more Magnesium +54.9%
Contains more Phosphorus +88.6%
Contains more Potassium +123.7%
Contains less Sodium -99.5%
Contains more Zinc +44.8%
Contains more Calcium +58.3%
Contains more Copper +43.6%
Equal in Iron - 2.44
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Magnesium +54.9%
Contains more Phosphorus +88.6%
Contains more Potassium +123.7%
Contains less Sodium -99.5%
Contains more Zinc +44.8%
Contains more Calcium +58.3%
Contains more Copper +43.6%
Equal in Iron - 2.44

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
Rye
7
:
2
Hummus
Contains more Vitamin B1 +75.6%
Contains more Vitamin B2 +292.2%
Contains more Vitamin B3 +633.7%
Contains more Vitamin B5 +1003%
Contains more Vitamin B6 +47%
Contains more Vitamin A +172.7%
Contains more Folate +118.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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 B1 +75.6%
Contains more Vitamin B2 +292.2%
Contains more Vitamin B3 +633.7%
Contains more Vitamin B5 +1003%
Contains more Vitamin B6 +47%
Contains more Vitamin A +172.7%
Contains more Folate +118.4%

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.
Rye Hummus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rye Hummus Opinion
Net carbs 60.76g 8.29g Rye
Protein 10.34g 7.9g Rye
Fats 1.63g 9.6g Hummus
Carbs 75.86g 14.29g Rye
Calories 338kcal 166kcal Rye
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g g Hummus
Fiber 15.1g 6g Rye
Calcium 24mg 38mg Hummus
Iron 2.63mg 2.44mg Rye
Magnesium 110mg 71mg Rye
Phosphorus 332mg 176mg Rye
Potassium 510mg 228mg Rye
Sodium 2mg 379mg Rye
Zinc 2.65mg 1.83mg Rye
Copper 0.367mg 0.527mg Hummus
Vitamin A 11IU 30IU Hummus
Vitamin E 0.85mg mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.18mg Rye
Vitamin B2 0.251mg 0.064mg Rye
Vitamin B3 4.27mg 0.582mg Rye
Vitamin B5 1.456mg 0.132mg Rye
Vitamin B6 0.294mg 0.2mg Rye
Folate 38µg 83µg Hummus
Vitamin B12 0µg 0µg
Vitamin K 5.9µg µg Rye
Tryptophan 0.108mg mg Rye
Threonine 0.289mg mg Rye
Isoleucine 0.208mg mg Rye
Leucine 0.563mg mg Rye
Lysine 0.286mg mg Rye
Methionine 0.153mg mg Rye
Phenylalanine 0.435mg mg Rye
Valine 0.317mg mg Rye
Histidine 0.189mg mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g g Hummus
Saturated Fat 0.197g 1.437g Rye
Monounsaturated Fat 0.208g 4.039g Hummus
Polyunsaturated fat 0.767g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
36
Rye
16
Hummus
Mineral Summary Score
71
Rye
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
62%
Rye
47%
Hummus
Carbohydrates
76%
Rye
14%
Hummus
Fats
8%
Rye
44%
Hummus

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 377mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.24g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.