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  6. Rye vs. Hummus

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
8
:
2
Hummus
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 Manganese +233.4%
Contains more Selenium +434.6%
Contains more Calcium +58.3%
Contains more Copper +43.6%
Equal in Iron - 2.44
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
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 Manganese +233.4%
Contains more Selenium +434.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
7
:
2
Hummus
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%
Rye
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%
Hummus
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
:
3
Hummus
Hummus
Contains more Protein +30.9%
Contains more Carbs +430.9%
Contains more Fats +489%
Contains more Water +528.2%
Equal in Other - 1.62
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Hummus
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 Protein +30.9%
Contains more Carbs +430.9%
Contains more Fats +489%
Contains more Water +528.2%
Equal in Other - 1.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
:
2
Hummus
Hummus
Contains less Saturated Fat -86.3%
Contains more Monounsaturated Fat +1841.8%
Contains more Polyunsaturated fat +371.1%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -86.3%
Contains more Monounsaturated Fat +1841.8%
Contains more Polyunsaturated fat +371.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Hummus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol 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
Fructose 0.11g Rye
Sugar 0.98g 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
Manganese 2.577mg 0.773mg Rye
Selenium 13.9µg 2.6µg Rye
Vitamin A 11IU 30IU Hummus
Vitamin A RAE 1µg Rye
Vitamin E 0.85mg Rye
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 K 5.9µg Rye
Tryptophan 0.108mg Rye
Threonine 0.289mg Rye
Isoleucine 0.208mg Rye
Leucine 0.563mg Rye
Lysine 0.286mg Rye
Methionine 0.153mg Rye
Phenylalanine 0.435mg Rye
Valine 0.317mg Rye
Histidine 0.189mg Rye
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Rye
16%
Hummus
Minerals Daily Need Coverage Score
98%
Rye
64%
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 minerals?
Rye
Rye is relatively richer in minerals
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)

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. 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.