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  6. Hummus vs. Rye

Hummus vs. Rye — In-Depth Nutrition Comparison

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Significant differences between hummus and rye

  • Hummus has more copper; however, rye is richer in manganese, fiber, vitamin B5, vitamin B3, phosphorus, selenium, vitamin B2, and vitamin B1.
  • Rye covers your daily manganese needs 78% more than hummus.
  • Rye has 190 times less sodium than hummus. Hummus has 379mg of sodium, while rye has 2mg.
  • Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of hummus is 6.

Specific food types used in this comparison are Hummus, commercial and Rye grain.

Infographic

Hummus vs Rye 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
2
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%
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +58.3%
Contains more CopperCopper +43.6%
Contains more MagnesiumMagnesium +54.9%
Contains more PotassiumPotassium +123.7%
Contains more ZincZinc +44.8%
Contains more PhosphorusPhosphorus +88.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +233.4%
Contains more SeleniumSelenium +434.6%
~equal in Iron ~2.63mg

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%
Rye
Rye
8
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% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more FolateFolate +118.4%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more Vitamin B2Vitamin B2 +292.2%
Contains more Vitamin B3Vitamin B3 +633.7%
Contains more Vitamin B5Vitamin B5 +1003%
Contains more Vitamin B6Vitamin B6 +47%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Rye DV% diff.
Manganese 0.773mg 2.577mg 78%
Fiber 6g 15.1g 36%
Vitamin B5 0.132mg 1.456mg 26%
Vitamin B3 0.582mg 4.27mg 23%
Phosphorus 176mg 332mg 22%
Carbs 14.29g 75.86g 21%
Selenium 2.6µg 13.9µg 21%
Polyunsaturated fat 3.613g 0.767g 19%
Copper 0.527mg 0.367mg 18%
Sodium 379mg 2mg 16%
Vitamin B2 0.064mg 0.251mg 14%
Fats 9.6g 1.63g 12%
Vitamin B1 0.18mg 0.316mg 11%
Folate 83µg 38µg 11%
Monounsaturated fat 4.039g 0.208g 10%
Calories 166kcal 338kcal 9%
Magnesium 71mg 110mg 9%
Potassium 228mg 510mg 8%
Zinc 1.83mg 2.65mg 7%
Vitamin B6 0.2mg 0.294mg 7%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Saturated fat 1.437g 0.197g 6%
Protein 7.9g 10.34g 5%
Vitamin K 5.9µg 5%
Iron 2.44mg 2.63mg 2%
Calcium 38mg 24mg 1%
Protein per 100 calories 4.8g 3.1g N/A
Calories per 10 g protein 210kcal 327kcal N/A
Weight per 100 calories 60g 30g N/A
Unsaturated / Saturated Fat ratio 5.3 4.9 N/A
Net carbs 8.29g 60.76g N/A
Sugar 0.98g N/A
Vitamin A 1µg 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +489%
Contains more WaterWater +528.2%
Contains more ProteinProtein +30.9%
Contains more CarbsCarbs +430.9%
~equal in Other ~1.57g

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +1841.8%
Contains more Poly. FatPolyunsaturated fat +371.1%
Contains less Sat. FatSaturated fat -86.3%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.