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Wild rice vs Hummus - In-Depth Nutrition Comparison

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What are the main differences between Wild rice and Hummus?

  • Wild rice has more Vitamin B3, Zinc, Phosphorus, Magnesium, Manganese, Vitamin B5, Vitamin B2, and Vitamin B6 than Hummus.
  • Wild rice's daily need coverage for Vitamin B3 is 38% higher.
  • Hummus has 8 times less Vitamin B5 than Wild rice. Wild rice has 1.074mg of Vitamin B5, while Hummus has 0.132mg.
  • Wild rice is lower in Saturated Fat.

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

Infographic

Wild rice vs Hummus infographic
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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
Contains more Potassium +87.3%
Contains more Magnesium +149.3%
Contains more Zinc +225.7%
Contains more Phosphorus +146%
Contains less Sodium -98.2%
Contains more Iron +24.5%
Contains more Calcium +81%
Equal in Copper - 0.527
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Contains more Potassium +87.3%
Contains more Magnesium +149.3%
Contains more Zinc +225.7%
Contains more Phosphorus +146%
Contains less Sodium -98.2%
Contains more Iron +24.5%
Contains more Calcium +81%
Equal in Copper - 0.527

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
:
2
Hummus
Contains more Vitamin B2 +309.4%
Contains more Vitamin B3 +1056.9%
Contains more Vitamin B5 +713.6%
Contains more Vitamin B6 +95.5%
Contains more Folate +14.5%
Contains more Vitamin A +57.9%
Contains more Vitamin B1 +56.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Contains more Vitamin B2 +309.4%
Contains more Vitamin B3 +1056.9%
Contains more Vitamin B5 +713.6%
Contains more Vitamin B6 +95.5%
Contains more Folate +14.5%
Contains more Vitamin A +57.9%
Contains more Vitamin B1 +56.5%

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
39
Wild rice
16
Hummus
Mineral Summary Score
96
Wild 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
88%
Wild rice
47%
Hummus
Carbohydrates
75%
Wild rice
14%
Hummus
Fats
5%
Wild rice
44%
Hummus

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.
Wild rice 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 372mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.281g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 51)
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.

All nutrients comparison - raw data values

Nutrient Wild rice Hummus Opinion
Calories 357 166 Wild rice
Protein 14.73 7.9 Wild rice
Fats 1.08 9.6 Hummus
Vitamin C 0 0
Net carbs 68.69999694824219 8.289999961853027 Wild rice
Carbs 74.9 14.29 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 2.44 Hummus
Calcium 21 38 Hummus
Potassium 427 228 Wild rice
Magnesium 177 71 Wild rice
Sugar 2.5 Hummus
Fiber 6.2 6 Wild rice
Copper 0.524 0.527 Hummus
Zinc 5.96 1.83 Wild rice
Starch
Phosphorus 433 176 Wild rice
Sodium 7 379 Wild rice
Vitamin A 19 30 Hummus
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.18 Hummus
Vitamin B2 0.262 0.064 Wild rice
Vitamin B3 6.733 0.582 Wild rice
Vitamin B5 1.074 0.132 Wild rice
Vitamin B6 0.391 0.2 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folate 95 83 Wild rice
Trans Fat
Saturated Fat 0.156 1.437 Wild rice
Monounsaturated Fat 0.159 4.039 Hummus
Polyunsaturated fat 0.676 3.613 Hummus
Tryptophan 0.179 Wild rice
Threonine 0.469 Wild rice
Isoleucine 0.618 Wild rice
Leucine 1.018 Wild rice
Lysine 0.629 Wild rice
Methionine 0.438 Wild rice
Phenylalanine 0.721 Wild rice
Valine 0.858 Wild rice
Histidine 0.384 Wild rice
Fructose

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. Wild rice - 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.