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  6. Rye vs. Hummus

Rye vs. Hummus — In-Depth Nutrition Comparison

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Significant differences between rye and hummus

  • Rye has more manganese, fiber, vitamin B5, vitamin B3, phosphorus, selenium, vitamin B2, and vitamin B1; however, hummus is richer in copper.
  • Rye covers your daily manganese needs 78% more than hummus.
  • Hummus has 11 times less vitamin B5 than rye. Rye has 1.456mg of vitamin B5, while hummus has 0.132mg.
  • Rye contains less sodium.
  • 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 Rye grain and Hummus, commercial.

Infographic

Rye vs Hummus 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.
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%
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%
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%
Contains more CalciumCalcium +58.3%
Contains more CopperCopper +43.6%
~equal in Iron ~2.44mg

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.
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%
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 +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%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +118.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Hummus DV% diff.
Manganese 2.577mg 0.773mg 78%
Fiber 15.1g 6g 36%
Vitamin B5 1.456mg 0.132mg 26%
Vitamin B3 4.27mg 0.582mg 23%
Phosphorus 332mg 176mg 22%
Carbs 75.86g 14.29g 21%
Selenium 13.9µg 2.6µg 21%
Polyunsaturated fat 0.767g 3.613g 19%
Copper 0.367mg 0.527mg 18%
Sodium 2mg 379mg 16%
Vitamin B2 0.251mg 0.064mg 14%
Fats 1.63g 9.6g 12%
Vitamin B1 0.316mg 0.18mg 11%
Folate 38µg 83µg 11%
Monounsaturated fat 0.208g 4.039g 10%
Calories 338kcal 166kcal 9%
Magnesium 110mg 71mg 9%
Potassium 510mg 228mg 8%
Zinc 2.65mg 1.83mg 7%
Vitamin B6 0.294mg 0.2mg 7%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Saturated fat 0.197g 1.437g 6%
Protein 10.34g 7.9g 5%
Vitamin K 5.9µg 5%
Iron 2.63mg 2.44mg 2%
Calcium 24mg 38mg 1%
Protein per 100 calories 3.1g 4.8g N/A
Calories per 10 g protein 327kcal 210kcal N/A
Weight per 100 calories 30g 60g N/A
Unsaturated / Saturated Fat ratio 4.9 5.3 N/A
Net carbs 60.76g 8.29g 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
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
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
Contains more ProteinProtein +30.9%
Contains more CarbsCarbs +430.9%
Contains more FatsFats +489%
Contains more WaterWater +528.2%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -86.3%
Contains more Mono. FatMonounsaturated fat +1841.8%
Contains more Poly. FatPolyunsaturated fat +371.1%

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