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  6. Hummus vs. Oatmeal

Hummus vs. Oatmeal — In-Depth Nutrition Comparison

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Differences between hummus and oatmeal

  • Hummus has more copper, fiber, phosphorus, zinc, magnesium, and folate, while oatmeal has more iron, vitamin B3, and vitamin B2.
  • Hummus's daily need coverage for copper is 51% higher.
  • Oatmeal contains 8 times less sodium than hummus. Hummus contains 379mg of sodium, while oatmeal contains 49mg.
  • Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of oatmeal is 79.

The food types used in this comparison are Hummus, commercial and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Hummus vs Oatmeal 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
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +173.1%
Contains more PotassiumPotassium +273.8%
Contains more CopperCopper +698.5%
Contains more ZincZinc +195.2%
Contains more PhosphorusPhosphorus +128.6%
Contains more ManganeseManganese +38.5%
Contains more CalciumCalcium +110.5%
Contains more IronIron +144.3%
Contains less SodiumSodium -87.1%
Contains more SeleniumSelenium +92.3%

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
1
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%
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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more FolateFolate +88.6%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B2Vitamin B2 +235.9%
Contains more Vitamin B3Vitamin B3 +419.8%
Contains more Vitamin B5Vitamin B5 +140.2%
Contains more Vitamin B6Vitamin B6 +45%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Oatmeal DV% diff.
Copper 0.527mg 0.066mg 51%
Iron 2.44mg 5.96mg 44%
Polyunsaturated fat 3.613g 0.426g 21%
Fiber 6g 1.7g 17%
Vitamin B3 0.582mg 3.025mg 15%
Phosphorus 176mg 77mg 14%
Sodium 379mg 49mg 14%
Vitamin A 130µg 14%
Fats 9.6g 1.36g 13%
Vitamin B2 0.064mg 0.215mg 12%
Protein 7.9g 2.37g 11%
Magnesium 71mg 26mg 11%
Zinc 1.83mg 0.62mg 11%
Folate 83µg 44µg 10%
Manganese 0.773mg 0.558mg 9%
Monounsaturated fat 4.039g 0.391g 9%
Vitamin B1 0.18mg 0.26mg 7%
Vitamin B6 0.2mg 0.29mg 7%
Saturated fat 1.437g 0.226g 6%
Calories 166kcal 68kcal 5%
Potassium 228mg 61mg 5%
Calcium 38mg 80mg 4%
Starch 10.37g 4%
Selenium 2.6µg 5µg 4%
Vitamin B5 0.132mg 0.317mg 4%
Carbs 14.29g 11.67g 1%
Choline 4.7mg 1%
Protein per 100 calories 4.8g 3.5g N/A
Calories per 10 g protein 210kcal 287kcal N/A
Weight per 100 calories 60g 147g N/A
Unsaturated / Saturated Fat ratio 5.3 3.6 N/A
Net carbs 8.29g 9.97g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +233.3%
Contains more FatsFats +605.9%
Contains more CarbsCarbs +22.5%
Contains more OtherOther +184.2%
Contains more WaterWater +26.2%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +933%
Contains more Poly. FatPolyunsaturated fat +748.1%
Contains less Sat. FatSaturated fat -84.3%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.