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Chickpeas vs. Hummus — In-Depth Nutrition Comparison

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A recap on differences between Chickpeas and Hummus

  • Chickpeas is higher in Folate, Manganese, Fiber, and Iron, yet Hummus is higher in Copper, Magnesium, and Vitamin B1.
  • Chickpeas covers your daily Folate needs 22% more than Hummus.
  • The amount of Saturated Fat in Chickpeas is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Hummus, commercial.

Infographic

Chickpeas 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.
Contains more Calcium +28.9%
Contains more Iron +18.4%
Contains more Potassium +27.6%
Contains less Sodium -98.2%
Contains more Manganese +33.2%
Contains more Selenium +42.3%
Contains more Magnesium +47.9%
Contains more Zinc +19.6%
Contains more Copper +49.7%
Equal in Phosphorus - 176
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Calcium +28.9%
Contains more Iron +18.4%
Contains more Potassium +27.6%
Contains less Sodium -98.2%
Contains more Manganese +33.2%
Contains more Selenium +42.3%
Contains more Magnesium +47.9%
Contains more Zinc +19.6%
Contains more Copper +49.7%
Equal in Phosphorus - 176

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.
:
5
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin B5 +116.7%
Contains more Folate +107.2%
Contains more Vitamin A +11.1%
Contains more Vitamin B1 +55.2%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B6 +43.9%
Equal in Vitamin B2 - 0.064
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
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 B5 +116.7%
Contains more Folate +107.2%
Contains more Vitamin A +11.1%
Contains more Vitamin B1 +55.2%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B6 +43.9%
Equal in Vitamin B2 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.2%
Contains more Carbs +91.9%
Contains more Fats +270.7%
Contains more Water +10.6%
Contains more Other +76.1%
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
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 Protein +12.2%
Contains more Carbs +91.9%
Contains more Fats +270.7%
Contains more Water +10.6%
Contains more Other +76.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +592.8%
Contains more Polyunsaturated fat +212.5%
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +592.8%
Contains more Polyunsaturated fat +212.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Hummus Opinion
Net carbs 19.82g 8.29g Chickpeas
Protein 8.86g 7.9g Chickpeas
Fats 2.59g 9.6g Hummus
Carbs 27.42g 14.29g Chickpeas
Calories 164kcal 166kcal Hummus
Sugar 4.8g Hummus
Fiber 7.6g 6g Chickpeas
Calcium 49mg 38mg Chickpeas
Iron 2.89mg 2.44mg Chickpeas
Magnesium 48mg 71mg Hummus
Phosphorus 168mg 176mg Hummus
Potassium 291mg 228mg Chickpeas
Sodium 7mg 379mg Chickpeas
Zinc 1.53mg 1.83mg Hummus
Copper 0.352mg 0.527mg Hummus
Manganese 1.03mg 0.773mg Chickpeas
Selenium 3.7µg 2.6µg Chickpeas
Vitamin A 27IU 30IU Hummus
Vitamin A RAE 1µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.18mg Hummus
Vitamin B2 0.063mg 0.064mg Hummus
Vitamin B3 0.526mg 0.582mg Hummus
Vitamin B5 0.286mg 0.132mg Chickpeas
Vitamin B6 0.139mg 0.2mg Hummus
Folate 172µg 83µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.085mg Chickpeas
Threonine 0.329mg Chickpeas
Isoleucine 0.38mg Chickpeas
Leucine 0.631mg Chickpeas
Lysine 0.593mg Chickpeas
Methionine 0.116mg Chickpeas
Phenylalanine 0.475mg Chickpeas
Valine 0.372mg Chickpeas
Histidine 0.244mg Chickpeas
Saturated Fat 0.269g 1.437g Chickpeas
Monounsaturated Fat 0.583g 4.039g Hummus
Polyunsaturated fat 1.156g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas 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
21%
Chickpeas
16%
Hummus
Minerals Daily Need Coverage Score
57%
Chickpeas
64%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 30)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 372mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 1.168g)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.