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  6. Hummus vs. Groat

Hummus vs. Groat — In-Depth Nutrition Comparison

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What are the main differences between hummus and groat?

  • Hummus is richer in folate, while groat is higher in copper, vitamin B3, magnesium, vitamin B2, phosphorus, manganese, vitamin B5, and fiber.
  • Groat's daily need coverage for copper is 64% higher.
  • Groat has 379 times less sodium than hummus. Hummus has 379mg of sodium, while groat has 1mg.
  • Groat has a higher glycemic index (54) than hummus (6).

We used Hummus, commercial and Buckwheat types in this comparison.

Infographic

Hummus vs Groat 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.
Hummus
Hummus
1
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%
Groat
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +111.1%
Contains more MagnesiumMagnesium +225.4%
Contains more PotassiumPotassium +101.8%
Contains more CopperCopper +108.7%
Contains more ZincZinc +31.1%
Contains more PhosphorusPhosphorus +97.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +68.2%
Contains more SeleniumSelenium +219.2%
~equal in Iron ~2.2mg

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.
Hummus
Hummus
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Groat
Groat
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin B1Vitamin B1 +78.2%
Contains more FolateFolate +176.7%
Contains more Vitamin B2Vitamin B2 +564.1%
Contains more Vitamin B3Vitamin B3 +1106.2%
Contains more Vitamin B5Vitamin B5 +834.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.21mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Hummus Groat DV% diff.
Copper 0.527mg 1.1mg 64%
Vitamin B3 0.582mg 7.02mg 40%
Magnesium 71mg 231mg 38%
Vitamin B2 0.064mg 0.425mg 28%
Phosphorus 176mg 347mg 24%
Manganese 0.773mg 1.3mg 23%
Vitamin B5 0.132mg 1.233mg 22%
Carbs 14.29g 71.5g 19%
Polyunsaturated fat 3.613g 1.039g 17%
Fiber 6g 10g 16%
Sodium 379mg 1mg 16%
Folate 83µg 30µg 13%
Protein 7.9g 13.25g 11%
Fats 9.6g 3.4g 10%
Selenium 2.6µg 8.3µg 10%
Calories 166kcal 343kcal 9%
Potassium 228mg 460mg 7%
Vitamin B1 0.18mg 0.101mg 7%
Monounsaturated fat 4.039g 1.04g 7%
Zinc 1.83mg 2.4mg 5%
Iron 2.44mg 2.2mg 3%
Saturated fat 1.437g 0.741g 3%
Calcium 38mg 18mg 2%
Vitamin B6 0.2mg 0.21mg 1%
Protein per 100 calories 4.8g 3.9g N/A
Calories per 10 g protein 210kcal 259kcal N/A
Weight per 100 calories 60g 29g N/A
Unsaturated / Saturated Fat ratio 5.3 2.8 N/A
Net carbs 8.29g 61.5g N/A
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Groat
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more FatsFats +182.4%
Contains more WaterWater +583%
Contains more ProteinProtein +67.7%
Contains more CarbsCarbs +400.3%
Contains more OtherOther +29.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +288.4%
Contains more Poly. FatPolyunsaturated fat +247.7%
Contains less Sat. FatSaturated fat -48.4%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.