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  6. Hummus vs. Bean

Hummus vs. Bean — In-Depth Nutrition Comparison

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What are the differences between Hummus and Bean?

  • The amount of Copper, Iron, Folate, Phosphorus, Magnesium, and Vitamin B6 in Hummus is higher than in Bean.
  • Hummus's daily need coverage for Copper is 36% more.
  • Bean contains 379 times less Sodium than Hummus. Hummus contains 379mg of Sodium, while Bean contains 1mg.

We used Hummus, commercial and Beans, baked, canned, no salt added types in this article.

Infographic

Hummus vs Bean 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.
Hummus
Hummus
6
:
4
Bean
Bean
Contains more Iron +741.4%
Contains more Magnesium +121.9%
Contains more Phosphorus +69.2%
Contains more Zinc +30.7%
Contains more Copper +155.8%
Contains more Calcium +31.6%
Contains more Potassium +29.8%
Contains less Sodium -99.7%
Contains more Selenium +73.1%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +741.4%
Contains more Magnesium +121.9%
Contains more Phosphorus +69.2%
Contains more Zinc +30.7%
Contains more Copper +155.8%
Contains more Calcium +31.6%
Contains more Potassium +29.8%
Contains less Sodium -99.7%
Contains more Selenium +73.1%

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.
Hummus
Hummus
6
:
4
Bean
Bean
Contains more Vitamin B1 +20%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B6 +53.8%
Contains more Folate +245.8%
Contains more Vitamin A +253.3%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.06
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B1 +20%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B6 +53.8%
Contains more Folate +245.8%
Contains more Vitamin A +253.3%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
2
:
3
Bean
Bean
Contains more Protein +64.6%
Contains more Fats +2300%
Contains more Carbs +43.4%
Equal in Water - 72.6
Equal in Other - 1.71
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +64.6%
Contains more Fats +2300%
Contains more Carbs +43.4%
Equal in Water - 72.6
Equal in Other - 1.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +11440%
Contains more Polyunsaturated fat +2000.6%
Contains less Saturated Fat -92.8%
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +11440%
Contains more Polyunsaturated fat +2000.6%
Contains less Saturated Fat -92.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Bean Opinion
Net carbs 8.29g 14.99g Bean
Protein 7.9g 4.8g Hummus
Fats 9.6g 0.4g Hummus
Carbs 14.29g 20.49g Bean
Calories 166kcal 105kcal Hummus
Sugar 7.78g Hummus
Fiber 6g 5.5g Hummus
Calcium 38mg 50mg Bean
Iron 2.44mg 0.29mg Hummus
Magnesium 71mg 32mg Hummus
Phosphorus 176mg 104mg Hummus
Potassium 228mg 296mg Bean
Sodium 379mg 1mg Bean
Zinc 1.83mg 1.4mg Hummus
Copper 0.527mg 0.206mg Hummus
Manganese 0.773mg Hummus
Selenium 2.6µg 4.5µg Bean
Vitamin A 30IU 106IU Bean
Vitamin A RAE 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.18mg 0.15mg Hummus
Vitamin B2 0.064mg 0.06mg Hummus
Vitamin B3 0.582mg 0.43mg Hummus
Vitamin B5 0.132mg Hummus
Vitamin B6 0.2mg 0.13mg Hummus
Folate 83µg 24µg Hummus
Vitamin K 0.8µg Bean
Saturated Fat 1.437g 0.103g Bean
Monounsaturated Fat 4.039g 0.035g Hummus
Polyunsaturated fat 3.613g 0.172g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Bean
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
16%
Hummus
11%
Bean
Minerals Daily Need Coverage Score
64%
Hummus
25%
Bean

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.334g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)
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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.