Wild rice vs. Hummus — In-Depth Nutrition Comparison

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What are the differences between wild rice and hummus?

The amount of copper, iron, manganese, fiber, folate, phosphorus, vitamin B1, and magnesium in hummus is higher than in wild rice.
Hummus's daily need coverage for copper is 45% more.
Wild rice has less saturated fat.
Hummus has a lower glycemic index (6) than wild rice (57).

We used Wild rice, cooked and Hummus, commercial types in this article.

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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.

Wild rice

Hummus

Contains less SodiumSodium

-99.2%

Contains more MagnesiumMagnesium	+121.9%
Contains more CalciumCalcium	+1166.7%
Contains more PotassiumPotassium	+125.7%
Contains more IronIron	+306.7%
Contains more CopperCopper	+335.5%
Contains more ZincZinc	+36.6%
Contains more PhosphorusPhosphorus	+114.6%
Contains more ManganeseManganese	+174.1%
Contains more SeleniumSelenium	+225%

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.

Wild rice

Hummus

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+35.9%
Contains more Vitamin B3Vitamin B3	+121.1%
Contains more Vitamin B5Vitamin B5	+16.7%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+246.2%
Contains more Vitamin B6Vitamin B6	+48.1%
Contains more FolateFolate	+219.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.121mg	0.527mg	45%
Iron	0.6mg	2.44mg	23%
Polyunsaturated fat	0.213g	3.613g	23%
Manganese	0.282mg	0.773mg	21%
Fiber	1.8g	6g	17%
Sodium	3mg	379mg	16%
Fats	0.34g	9.6g	14%
Folate	26µg	83µg	14%
Phosphorus	82mg	176mg	13%
Vitamin B1	0.052mg	0.18mg	11%
Monounsaturated fat	0.05g	4.039g	10%
Magnesium	32mg	71mg	9%
Protein	3.99g	7.9g	8%
Saturated fat	0.049g	1.437g	6%
Vitamin B6	0.135mg	0.2mg	5%
Calcium	3mg	38mg	4%
Potassium	101mg	228mg	4%
Zinc	1.34mg	1.83mg	4%
Vitamin B3	1.287mg	0.582mg	4%
Calories	101kcal	166kcal	3%
Selenium	0.8µg	2.6µg	3%
Carbs	21.34g	14.29g	2%
Vitamin E	0.24mg		2%
Vitamin B2	0.087mg	0.064mg	2%
Choline	10.2mg		2%
Protein per 100 calories	4g	4.8g	N/A
Calories per 10 g protein	253kcal	210kcal	N/A
Weight per 100 calories	99g	60g	N/A
Unsaturated / Saturated Fat ratio	5.4	5.3	N/A
Net carbs	19.54g	8.29g	N/A
Sugar	0.73g		N/A
Vitamin B5	0.154mg	0.132mg	0%
Vitamin K	0.5µg		0%
Tryptophan	0.049mg		0%
Threonine	0.127mg		0%
Isoleucine	0.167mg		0%
Leucine	0.276mg		0%
Lysine	0.17mg		0%
Methionine	0.119mg		0%
Phenylalanine	0.195mg		0%
Valine	0.232mg		0%
Histidine	0.104mg		0%
Fructose	0.2g		0%