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Hummus vs Navy bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 366mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 1.352g)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Hummus Navy bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Hummus Navy bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
Hummus
23
Navy bean
Mineral Summary Score
43
Hummus
30
Navy bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
5
:
Contains more Iron +26.4%
Contains more Calcium +153.3%
Contains more Copper +48%
Contains more Zinc +105.6%
Contains more Phosphorus +76%
Contains more Potassium +34.6%
Contains more Magnesium +42.3%
Contains less Sodium -96.6%
Contains more Iron +26.4%
Contains more Calcium +153.3%
Contains more Copper +48%
Contains more Zinc +105.6%
Contains more Phosphorus +76%
Contains more Potassium +34.6%
Contains more Magnesium +42.3%
Contains less Sodium -96.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
2
:
Contains more Vitamin A +650%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +235.9%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +525%
Equal in Vitamin B6 - 0.191
Contains more Vitamin A +650%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +235.9%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +525%
Equal in Vitamin B6 - 0.191

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
47%
Hummus
37%
Navy bean
Carbohydrates
14%
Hummus
13%
Navy bean
Fats
44%
Hummus
3%
Navy bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Hummus Navy bean Opinion
Calories 166 67 Hummus
Protein 7.9 6.15 Hummus
Fats 9.6 0.7 Hummus
Vitamin C 0 18.8 Navy bean
Carbs 14.29 13.05 Hummus
Cholesterol 0 0
Vitamin D 0 0
Iron 2.44 1.93 Hummus
Calcium 38 15 Hummus
Potassium 228 307 Navy bean
Magnesium 71 101 Navy bean
Sugars
Fiber 6 Hummus
Copper 0.527 0.356 Hummus
Zinc 1.83 0.89 Hummus
Starch
Phosphorus 176 100 Hummus
Sodium 379 13 Navy bean
Vitamin A 30 4 Hummus
Vitamin E
Vitamin D 0 0
Vitamin B1 0.18 0.39 Navy bean
Vitamin B2 0.064 0.215 Navy bean
Vitamin B3 0.582 1.22 Navy bean
Vitamin B5 0.132 0.825 Navy bean
Vitamin B6 0.2 0.191 Hummus
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Hummus
Saturated Fat 1.437 0.085 Navy bean
Monounsaturated Fat 4.039 0.052 Hummus
Polyunsaturated fat 3.613 0.407 Hummus
Tryptophan 0.064 Navy bean
Threonine 0.258 Navy bean
Isoleucine 0.273 Navy bean
Leucine 0.442 Navy bean
Lysine 0.35 Navy bean
Methionine 0.064 Navy bean
Phenylalanine 0.31 Navy bean
Valine 0.316 Navy bean
Histidine 0.172 Navy bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.