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  6. Hummus vs. Rice

Hummus vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between hummus and rice

  • Hummus has more copper, fiber, phosphorus, iron, magnesium, manganese, zinc, and vitamin B6; however, rice is higher in selenium.
  • Hummus covers your daily need for copper, 51% more than rice.
  • Hummus has 379 times more sodium than rice. While hummus has 379mg of sodium, rice has only 1mg.
  • The glycemic index of rice is higher.

These are the specific foods used in this comparison Hummus, commercial and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Hummus vs Rice 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
8
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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +491.7%
Contains more CalciumCalcium +280%
Contains more PotassiumPotassium +551.4%
Contains more IronIron +103.3%
Contains more CopperCopper +663.8%
Contains more ZincZinc +273.5%
Contains more PhosphorusPhosphorus +309.3%
Contains more ManganeseManganese +63.8%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +188.5%

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
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% 45% 15% 11% 7.9% 46% 0% 0% 62%
Rice
Rice
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin B2Vitamin B2 +392.3%
Contains more Vitamin B6Vitamin B6 +115.1%
Contains more FolateFolate +43.1%
Contains more Vitamin B3Vitamin B3 +153.6%
Contains more Vitamin B5Vitamin B5 +195.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Rice DV% diff.
Copper 0.527mg 0.069mg 51%
Polyunsaturated fat 3.613g 0.076g 24%
Fiber 6g 0.4g 22%
Phosphorus 176mg 43mg 19%
Iron 2.44mg 1.2mg 16%
Sodium 379mg 1mg 16%
Fats 9.6g 0.28g 14%
Magnesium 71mg 12mg 14%
Manganese 0.773mg 0.472mg 13%
Zinc 1.83mg 0.49mg 12%
Protein 7.9g 2.69g 10%
Monounsaturated fat 4.039g 0.088g 10%
Selenium 2.6µg 7.5µg 9%
Vitamin B6 0.2mg 0.093mg 8%
Potassium 228mg 35mg 6%
Vitamin B3 0.582mg 1.476mg 6%
Folate 83µg 58µg 6%
Saturated fat 1.437g 0.077g 6%
Carbs 14.29g 28.17g 5%
Vitamin B5 0.132mg 0.39mg 5%
Vitamin B2 0.064mg 0.013mg 4%
Calcium 38mg 10mg 3%
Calories 166kcal 130kcal 2%
Vitamin B1 0.18mg 0.163mg 1%
Protein per 100 calories 4.8g 2.1g N/A
Calories per 10 g protein 210kcal 483kcal N/A
Weight per 100 calories 60g 77g N/A
Unsaturated / Saturated Fat ratio 5.3 2.1 N/A
Net carbs 8.29g 27.77g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +193.7%
Contains more FatsFats +3328.6%
Contains more OtherOther +285.7%
Contains more CarbsCarbs +97.1%
~equal in Water ~68.44g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +4489.8%
Contains more Poly. FatPolyunsaturated fat +4653.9%
Contains less Sat. FatSaturated fat -94.6%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.