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  6. Wild rice raw vs. Hummus

Wild rice raw vs. Hummus — In-Depth Nutrition Comparison

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What are the main differences between wild rice raw and hummus?

  • Wild rice raw has more vitamin B3, zinc, phosphorus, magnesium, manganese, vitamin B5, vitamin B2, and vitamin B6 than hummus.
  • Wild rice raw's daily need coverage for vitamin B3 is 38% higher.
  • Hummus has 8 times less vitamin B5 than wild rice raw. Wild rice raw has 1.074mg of vitamin B5, while hummus has 0.132mg.
  • Wild rice raw is lower in saturated fat.
  • Wild rice raw has a higher glycemic index (57) than hummus (6).

We used Wild rice, raw and Hummus, commercial types in this comparison.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Hummus
Hummus
2
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 more MagnesiumMagnesium +149.3%
Contains more PotassiumPotassium +87.3%
Contains more ZincZinc +225.7%
Contains more PhosphorusPhosphorus +146%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +71.9%
Contains more CalciumCalcium +81%
Contains more IronIron +24.5%
~equal in Copper ~0.527mg
~equal in Selenium ~2.6µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Hummus
Hummus
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +309.4%
Contains more Vitamin B3Vitamin B3 +1056.9%
Contains more Vitamin B5Vitamin B5 +713.6%
Contains more Vitamin B6Vitamin B6 +95.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +56.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Hummus DV% diff.
Zinc 5.96mg 1.83mg 38%
Vitamin B3 6.733mg 0.582mg 38%
Phosphorus 433mg 176mg 37%
Magnesium 177mg 71mg 25%
Manganese 1.329mg 0.773mg 24%
Polyunsaturated fat 0.676g 3.613g 20%
Carbs 74.9g 14.29g 20%
Vitamin B5 1.074mg 0.132mg 19%
Sodium 7mg 379mg 16%
Vitamin B2 0.262mg 0.064mg 15%
Vitamin B6 0.391mg 0.2mg 15%
Protein 14.73g 7.9g 14%
Fats 1.08g 9.6g 13%
Calories 357kcal 166kcal 10%
Monounsaturated fat 0.159g 4.039g 10%
Choline 35mg 6%
Iron 1.96mg 2.44mg 6%
Potassium 427mg 228mg 6%
Saturated fat 0.156g 1.437g 6%
Vitamin B1 0.115mg 0.18mg 5%
Vitamin E 0.82mg 5%
Folate 95µg 83µg 3%
Vitamin K 1.9µg 2%
Calcium 21mg 38mg 2%
Fiber 6.2g 6g 1%
Net carbs 68.7g 8.29g N/A
Sugar 2.5g N/A
Copper 0.524mg 0.527mg 0%
Vitamin A 1µg 0%
Selenium 2.8µg 2.6µg 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 ProteinProtein +86.5%
Contains more CarbsCarbs +424.1%
Contains more FatsFats +788.9%
Contains more WaterWater +758.1%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -89.1%
Contains more Mono. FatMonounsaturated fat +2440.3%
Contains more Poly. FatPolyunsaturated fat +434.5%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.