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  6. Winged beans vs. Hummus

Winged beans vs. Hummus — In-Depth Nutrition Comparison

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The main differences between Winged beans and Hummus

  • Winged beans is richer in Copper, Iron, Manganese, Calcium, Vitamin B1, and Vitamin B2, yet Hummus is richer in Folate, and Vitamin B6.
  • Daily need coverage for Copper from Winged beans is 27% higher.
  • Winged beans contains 4 times more Calcium than Hummus. Winged beans contains 142mg of Calcium, while Hummus contains 38mg.
  • Winged beans contains less Sodium.

Food types used in this article are Winged beans, mature seeds, cooked, boiled, without salt and Hummus, commercial.

Infographic

Winged 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.
Winged beans
Winged beans
7
:
3
Hummus
Hummus
Contains more Calcium +273.7%
Contains more Iron +77.5%
Contains more Potassium +22.8%
Contains less Sodium -96.6%
Contains more Copper +46.7%
Contains more Manganese +55.1%
Contains more Selenium +11.5%
Contains more Magnesium +31.5%
Contains more Phosphorus +15%
Contains more Zinc +27.1%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 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 +273.7%
Contains more Iron +77.5%
Contains more Potassium +22.8%
Contains less Sodium -96.6%
Contains more Copper +46.7%
Contains more Manganese +55.1%
Contains more Selenium +11.5%
Contains more Magnesium +31.5%
Contains more Phosphorus +15%
Contains more Zinc +27.1%

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.
Winged beans
Winged beans
4
:
3
Hummus
Hummus
Contains more Vitamin B1 +63.9%
Contains more Vitamin B2 +101.6%
Contains more Vitamin B3 +42.6%
Contains more Vitamin B5 +18.2%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +325.5%
Contains more Folate +730%
Winged 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% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
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 B1 +63.9%
Contains more Vitamin B2 +101.6%
Contains more Vitamin B3 +42.6%
Contains more Vitamin B5 +18.2%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +325.5%
Contains more Folate +730%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged beans
Winged beans
3
:
2
Hummus
Hummus
Contains more Protein +34.4%
Contains more Fats +64.4%
Contains more Other +14.9%
Equal in Carbs - 14.29
Equal in Water - 66.59
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 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 Protein +34.4%
Contains more Fats +64.4%
Contains more Other +14.9%
Equal in Carbs - 14.29
Equal in Water - 66.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged beans
Winged beans
1
:
2
Hummus
Hummus
Contains less Saturated Fat -42.6%
Contains more Monounsaturated Fat +87.6%
Contains more Polyunsaturated fat +132.9%
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -42.6%
Contains more Monounsaturated Fat +87.6%
Contains more Polyunsaturated fat +132.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged beans Hummus Opinion
Net carbs 14.94g 8.29g Winged beans
Protein 10.62g 7.9g Winged beans
Fats 5.84g 9.6g Hummus
Carbs 14.94g 14.29g Winged beans
Calories 147kcal 166kcal Hummus
Fiber 6g Hummus
Calcium 142mg 38mg Winged beans
Iron 4.33mg 2.44mg Winged beans
Magnesium 54mg 71mg Hummus
Phosphorus 153mg 176mg Hummus
Potassium 280mg 228mg Winged beans
Sodium 13mg 379mg Winged beans
Zinc 1.44mg 1.83mg Hummus
Copper 0.773mg 0.527mg Winged beans
Manganese 1.199mg 0.773mg Winged beans
Selenium 2.9µg 2.6µg Winged beans
Vitamin A 0IU 30IU Hummus
Vitamin B1 0.295mg 0.18mg Winged beans
Vitamin B2 0.129mg 0.064mg Winged beans
Vitamin B3 0.83mg 0.582mg Winged beans
Vitamin B5 0.156mg 0.132mg Winged beans
Vitamin B6 0.047mg 0.2mg Hummus
Folate 10µg 83µg Hummus
Tryptophan 0.233mg Winged beans
Threonine 0.36mg Winged beans
Isoleucine 0.448mg Winged beans
Leucine 0.762mg Winged beans
Lysine 0.652mg Winged beans
Methionine 0.109mg Winged beans
Phenylalanine 0.436mg Winged beans
Valine 0.467mg Winged beans
Histidine 0.241mg Winged beans
Saturated Fat 0.825g 1.437g Winged beans
Monounsaturated Fat 2.153g 4.039g Hummus
Polyunsaturated fat 1.551g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged 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
12%
Winged beans
16%
Hummus
Minerals Daily Need Coverage Score
80%
Winged beans
64%
Hummus

Comparison summary

Which food contains less Sodium?
Winged beans
Winged beans contains less Sodium (difference - 366mg)
Which food is lower in Saturated Fat?
Winged beans
Winged beans is lower in Saturated Fat (difference - 0.612g)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 26)
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 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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.