Hummus vs. Porridge — In-Depth Nutrition Comparison

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Differences between hummus and porridge

Hummus has more copper, manganese, phosphorus, fiber, folate, magnesium, zinc, and vitamin B6, while porridge has more iron.
Hummus's daily need coverage for copper is 54% higher.
The amount of sodium in porridge is lower.
Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of porridge is 66.

The food types used in this comparison are Hummus, commercial and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Hummus

Porridge

Contains more MagnesiumMagnesium	+1320%
Contains more PotassiumPotassium	+1325%
Contains more CopperCopper	+1217.5%
Contains more ZincZinc	+1307.7%
Contains more PhosphorusPhosphorus	+1073.3%
Contains more ManganeseManganese	+∞%

Contains more CalciumCalcium	+128.9%
Contains more IronIron	+53.3%
Contains less SodiumSodium	-98.4%

~equal in Selenium ~2.8µg

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

Porridge

Contains more Vitamin B1Vitamin B1	+227.3%
Contains more Vitamin B2Vitamin B2	+156%
Contains more Vitamin B3Vitamin B3	+11.9%
Contains more Vitamin B5Vitamin B5	+85.9%
Contains more Vitamin B6Vitamin B6	+1438.5%
Contains more FolateFolate	+591.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.527mg	0.04mg	54%
Manganese	0.773mg	0mg	34%
Phosphorus	176mg	15mg	23%
Polyunsaturated fat	3.613g	0.114g	23%
Fiber	6g	0.5g	22%
Folate	83µg	12µg	18%
Magnesium	71mg	5mg	16%
Iron	2.44mg	3.74mg	16%
Sodium	379mg	6mg	16%
Zinc	1.83mg	0.13mg	15%
Fats	9.6g	0.21g	14%
Vitamin B6	0.2mg	0.013mg	14%
Protein	7.9g	1.44g	13%
Vitamin B1	0.18mg	0.055mg	10%
Monounsaturated fat	4.039g	0.028g	10%
Calories	166kcal	50kcal	6%
Potassium	228mg	16mg	6%
Saturated fat	1.437g	0.033g	6%
Calcium	38mg	87mg	5%
Vitamin B2	0.064mg	0.025mg	3%
Carbs	14.29g	10.52g	1%
Vitamin B5	0.132mg	0.071mg	1%
Protein per 100 calories	4.8g	2.9g	N/A
Calories per 10 g protein	210kcal	347kcal	N/A
Weight per 100 calories	60g	200g	N/A
Unsaturated / Saturated Fat ratio	5.3	4.3	N/A
Net carbs	8.29g	10.02g	N/A
Sugar		0.03g	N/A
Vitamin E		0.02mg	0%
Selenium	2.6µg	2.8µg	0%
Vitamin B3	0.582mg	0.52mg	0%
Vitamin K		0.1µg	0%
Tryptophan		0.02mg	0%
Threonine		0.045mg	0%
Isoleucine		0.063mg	0%
Leucine		0.11mg	0%
Lysine		0.037mg	0%
Methionine		0.027mg	0%
Phenylalanine		0.078mg	0%
Valine		0.07mg	0%
Histidine		0.033mg	0%