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Hummus vs. Cranberry beans — In-Depth Nutrition Comparison

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How are Hummus and Cranberry beans different?

  • Hummus is richer in Copper, Manganese, Vitamin B6, Zinc, and Phosphorus, while Cranberry beans is higher in Folate, and Fiber.
  • Hummus covers your daily need of Copper 33% more than Cranberry beans.
  • Hummus contains 379 times more Sodium than Cranberry beans. Hummus contains 379mg of Sodium, while Cranberry beans contains 1mg.

Hummus, commercial and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Hummus vs Cranberry beans 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.
Contains more Iron +16.7%
Contains more Magnesium +42%
Contains more Phosphorus +30.4%
Contains more Zinc +60.5%
Contains more Copper +128.1%
Contains more Manganese +108.9%
Contains more Selenium +100%
Contains more Calcium +31.6%
Contains more Potassium +69.7%
Contains less Sodium -99.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Iron +16.7%
Contains more Magnesium +42%
Contains more Phosphorus +30.4%
Contains more Zinc +60.5%
Contains more Copper +128.1%
Contains more Manganese +108.9%
Contains more Selenium +100%
Contains more Calcium +31.6%
Contains more Potassium +69.7%
Contains less Sodium -99.7%

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
3
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +13%
Contains more Vitamin B6 +146.9%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B5 +81.8%
Contains more Folate +149.4%
Equal in Vitamin B2 - 0.069
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +13%
Contains more Vitamin B6 +146.9%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B5 +81.8%
Contains more Folate +149.4%
Equal in Vitamin B2 - 0.069

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1987%
Contains more Other +48.6%
Contains more Protein +18.2%
Contains more Carbs +71.2%
Equal in Water - 64.65
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Fats +1987%
Contains more Other +48.6%
Contains more Protein +18.2%
Contains more Carbs +71.2%
Equal in Water - 64.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +9997.5%
Contains more Polyunsaturated fat +1715.6%
Contains less Saturated Fat -91.7%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +9997.5%
Contains more Polyunsaturated fat +1715.6%
Contains less Saturated Fat -91.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Cranberry beans Opinion
Net carbs 8.29g 15.86g Cranberry beans
Protein 7.9g 9.34g Cranberry beans
Fats 9.6g 0.46g Hummus
Carbs 14.29g 24.46g Cranberry beans
Calories 166kcal 136kcal Hummus
Fiber 6g 8.6g Cranberry beans
Calcium 38mg 50mg Cranberry beans
Iron 2.44mg 2.09mg Hummus
Magnesium 71mg 50mg Hummus
Phosphorus 176mg 135mg Hummus
Potassium 228mg 387mg Cranberry beans
Sodium 379mg 1mg Cranberry beans
Zinc 1.83mg 1.14mg Hummus
Copper 0.527mg 0.231mg Hummus
Manganese 0.773mg 0.37mg Hummus
Selenium 2.6µg 1.3µg Hummus
Vitamin A 30IU 0IU Hummus
Vitamin B1 0.18mg 0.21mg Cranberry beans
Vitamin B2 0.064mg 0.069mg Cranberry beans
Vitamin B3 0.582mg 0.515mg Hummus
Vitamin B5 0.132mg 0.24mg Cranberry beans
Vitamin B6 0.2mg 0.081mg Hummus
Folate 83µg 207µg Cranberry beans
Tryptophan 0.111mg Cranberry beans
Threonine 0.393mg Cranberry beans
Isoleucine 0.412mg Cranberry beans
Leucine 0.746mg Cranberry beans
Lysine 0.641mg Cranberry beans
Methionine 0.14mg Cranberry beans
Phenylalanine 0.505mg Cranberry beans
Valine 0.489mg Cranberry beans
Histidine 0.26mg Cranberry beans
Saturated Fat 1.437g 0.119g Cranberry beans
Monounsaturated Fat 4.039g 0.04g Hummus
Polyunsaturated fat 3.613g 0.199g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Cranberry beans
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
22%
Cranberry beans
Minerals Daily Need Coverage Score
64%
Hummus
38%
Cranberry beans

Comparison summary

Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 29)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.9)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 1.318g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.