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  6. Oatmeal vs. Hummus

Oatmeal vs. Hummus — In-Depth Nutrition Comparison

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Differences between oatmeal and hummus

  • Oatmeal has more iron, vitamin B3, and vitamin B2, while hummus has more copper, fiber, phosphorus, zinc, magnesium, and folate.
  • Hummus's daily need coverage for copper is 51% higher.
  • Hummus contains 5 times less vitamin B3 than oatmeal. Oatmeal contains 3.025mg of vitamin B3, while hummus contains 0.582mg.
  • The amount of sodium in oatmeal is lower.
  • 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 Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Hummus, commercial.

Infographic

Oatmeal vs Hummus infographic
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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.
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%
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%
Contains more CalciumCalcium +110.5%
Contains more IronIron +144.3%
Contains less SodiumSodium -87.1%
Contains more SeleniumSelenium +92.3%
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%

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.
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Hummus DV% diff.
Copper 0.066mg 0.527mg 51%
Iron 5.96mg 2.44mg 44%
Polyunsaturated fat 0.426g 3.613g 21%
Fiber 1.7g 6g 17%
Vitamin B3 3.025mg 0.582mg 15%
Phosphorus 77mg 176mg 14%
Sodium 49mg 379mg 14%
Vitamin A 130µg 14%
Fats 1.36g 9.6g 13%
Vitamin B2 0.215mg 0.064mg 12%
Protein 2.37g 7.9g 11%
Magnesium 26mg 71mg 11%
Zinc 0.62mg 1.83mg 11%
Folate 44µg 83µg 10%
Manganese 0.558mg 0.773mg 9%
Monounsaturated fat 0.391g 4.039g 9%
Vitamin B1 0.26mg 0.18mg 7%
Vitamin B6 0.29mg 0.2mg 7%
Saturated fat 0.226g 1.437g 6%
Calories 68kcal 166kcal 5%
Potassium 61mg 228mg 5%
Calcium 80mg 38mg 4%
Starch 10.37g 4%
Selenium 5µg 2.6µg 4%
Vitamin B5 0.317mg 0.132mg 4%
Carbs 11.67g 14.29g 1%
Choline 4.7mg 1%
Protein per 100 calories 3.5g 4.8g N/A
Calories per 10 g protein 287kcal 210kcal N/A
Weight per 100 calories 147g 60g N/A
Unsaturated / Saturated Fat ratio 3.6 5.3 N/A
Net carbs 9.97g 8.29g 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
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
Contains more WaterWater +26.2%
Contains more ProteinProtein +233.3%
Contains more FatsFats +605.9%
Contains more CarbsCarbs +22.5%
Contains more OtherOther +184.2%

Fat Type Comparison

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

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.