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  6. Navy beans vs. Hummus

Navy beans vs. Hummus — In-Depth Nutrition Comparison

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What are the main differences between Navy beans and Hummus?

  • Navy beans is richer in Fiber, and Folate, while Hummus is higher in Copper, Manganese, and Zinc.
  • Hummus's daily need coverage for Copper is 35% higher.
  • Hummus has 2 times less Fiber than Navy beans. Navy beans has 10.5g of Fiber, while Hummus has 6g.
  • Navy beans is lower in Saturated Fat.

We used Beans, navy, mature seeds, cooked, boiled, without salt and Hummus, commercial types in this comparison.

Infographic

Navy beans 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.
Navy beans
Navy beans
4
:
6
Hummus
Hummus
Contains more Calcium +81.6%
Contains more Potassium +70.6%
Contains less Sodium -100%
Contains more Selenium +11.5%
Contains more Magnesium +34%
Contains more Phosphorus +22.2%
Contains more Zinc +77.7%
Contains more Copper +151%
Contains more Manganese +46.7%
Equal in Iron - 2.44
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Calcium +81.6%
Contains more Potassium +70.6%
Contains less Sodium -100%
Contains more Selenium +11.5%
Contains more Magnesium +34%
Contains more Phosphorus +22.2%
Contains more Zinc +77.7%
Contains more Copper +151%
Contains more Manganese +46.7%
Equal in Iron - 2.44

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.
Navy beans
Navy beans
8
:
2
Hummus
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.7%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B5 +101.5%
Contains more Folate +68.7%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +44.9%
Equal in Vitamin B2 - 0.064
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Hummus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.7%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B5 +101.5%
Contains more Folate +68.7%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +44.9%
Equal in Vitamin B2 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
2
:
3
Hummus
Hummus
Contains more Carbs +82.3%
Contains more Fats +1448.4%
Contains more Other +25.6%
Equal in Protein - 7.9
Equal in Water - 66.59
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Hummus
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 Carbs +82.3%
Contains more Fats +1448.4%
Contains more Other +25.6%
Equal in Protein - 7.9
Equal in Water - 66.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
1
:
2
Hummus
Hummus
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +2744.4%
Contains more Polyunsaturated fat +637.3%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +2744.4%
Contains more Polyunsaturated fat +637.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Hummus
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Navy beans Hummus Opinion
Net carbs 15.55g 8.29g Navy beans
Protein 8.23g 7.9g Navy beans
Fats 0.62g 9.6g Hummus
Carbs 26.05g 14.29g Navy beans
Calories 140kcal 166kcal Hummus
Starch 15.4g Navy beans
Sugar 0.37g Hummus
Fiber 10.5g 6g Navy beans
Calcium 69mg 38mg Navy beans
Iron 2.36mg 2.44mg Hummus
Magnesium 53mg 71mg Hummus
Phosphorus 144mg 176mg Hummus
Potassium 389mg 228mg Navy beans
Sodium 0mg 379mg Navy beans
Zinc 1.03mg 1.83mg Hummus
Copper 0.21mg 0.527mg Hummus
Manganese 0.527mg 0.773mg Hummus
Selenium 2.9µg 2.6µg Navy beans
Vitamin A 0IU 30IU Hummus
Vitamin E 0.01mg Navy beans
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.18mg Navy beans
Vitamin B2 0.066mg 0.064mg Navy beans
Vitamin B3 0.649mg 0.582mg Navy beans
Vitamin B5 0.266mg 0.132mg Navy beans
Vitamin B6 0.138mg 0.2mg Hummus
Folate 140µg 83µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.1mg Navy beans
Threonine 0.289mg Navy beans
Isoleucine 0.387mg Navy beans
Leucine 0.7mg Navy beans
Lysine 0.52mg Navy beans
Methionine 0.111mg Navy beans
Phenylalanine 0.471mg Navy beans
Valine 0.504mg Navy beans
Histidine 0.206mg Navy beans
Saturated Fat 0.098g 1.437g Navy beans
Monounsaturated Fat 0.142g 4.039g Hummus
Polyunsaturated fat 0.49g 3.613g Hummus
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Navy beans
16%
Hummus
Minerals Daily Need Coverage Score
43%
Navy beans
64%
Hummus

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 379mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 1.339g)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.2)
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.