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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
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
Contains more Magnesium +149.3%
Contains more Phosphorus +146%
Contains more Potassium +87.3%
Contains less Sodium -98.2%
Contains more Zinc +225.7%
Contains more Calcium +81%
Contains more Iron +24.5%
Equal in Copper - 0.527
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Magnesium +149.3%
Contains more Phosphorus +146%
Contains more Potassium +87.3%
Contains less Sodium -98.2%
Contains more Zinc +225.7%
Contains more Calcium +81%
Contains more Iron +24.5%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 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%

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

All nutrients comparison - raw data values

Nutrient Wild rice Hummus Opinion
Net carbs 68.7g 8.29g Wild rice
Protein 14.73g 7.9g Wild rice
Fats 1.08g 9.6g Hummus
Carbs 74.9g 14.29g Wild rice
Calories 357kcal 166kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g g Hummus
Fiber 6.2g 6g Wild rice
Calcium 21mg 38mg Hummus
Iron 1.96mg 2.44mg Hummus
Magnesium 177mg 71mg Wild rice
Phosphorus 433mg 176mg Wild rice
Potassium 427mg 228mg Wild rice
Sodium 7mg 379mg Wild rice
Zinc 5.96mg 1.83mg Wild rice
Copper 0.524mg 0.527mg Hummus
Vitamin A 19IU 30IU Hummus
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.18mg Hummus
Vitamin B2 0.262mg 0.064mg Wild rice
Vitamin B3 6.733mg 0.582mg Wild rice
Vitamin B5 1.074mg 0.132mg Wild rice
Vitamin B6 0.391mg 0.2mg Wild rice
Folate 95µg 83µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Wild rice
Tryptophan 0.179mg mg Wild rice
Threonine 0.469mg mg Wild rice
Isoleucine 0.618mg mg Wild rice
Leucine 1.018mg mg Wild rice
Lysine 0.629mg mg Wild rice
Methionine 0.438mg mg Wild rice
Phenylalanine 0.721mg mg Wild rice
Valine 0.858mg mg Wild rice
Histidine 0.384mg mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.156g 1.437g Wild rice
Monounsaturated Fat 0.159g 4.039g Hummus
Polyunsaturated fat 0.676g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild 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
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

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.

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.