Beans vs. Hummus — In-Depth Nutrition Comparison
Compare
What are the differences between beans and hummus?
- The amount of copper, iron, folate, phosphorus, magnesium, and vitamin B6 in hummus is higher than in beans.
- Hummus's daily need coverage for copper is 36% more.
- Beans have less saturated fat.
- Hummus has a lower glycemic index (6) than beans (33).
We used Beans, baked, canned, no salt added and Hummus, commercial types in this article.
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 CalciumCalcium | +31.6% |
| Contains more PotassiumPotassium | +29.8% |
| Contains less SodiumSodium | -99.7% |
| Contains more SeleniumSelenium | +73.1% |
| Contains more MagnesiumMagnesium | +121.9% |
| Contains more IronIron | +741.4% |
| Contains more CopperCopper | +155.8% |
| Contains more ZincZinc | +30.7% |
| Contains more PhosphorusPhosphorus | +69.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B3Vitamin B3 | +35.3% |
| Contains more Vitamin B6Vitamin B6 | +53.8% |
| Contains more FolateFolate | +245.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.206mg | 0.527mg | 36% |
| Manganese | 0.773mg | 34% | |
| Iron | 0.29mg | 2.44mg | 27% |
| Polyunsaturated fat | 0.172g | 3.613g | 23% |
| Sodium | 1mg | 379mg | 16% |
| Folate | 24µg | 83µg | 15% |
| Fats | 0.4g | 9.6g | 14% |
| Monounsaturated fat | 0.035g | 4.039g | 10% |
| Phosphorus | 104mg | 176mg | 10% |
| Magnesium | 32mg | 71mg | 9% |
| Saturated fat | 0.103g | 1.437g | 6% |
| Choline | 30.8mg | 6% | |
| Protein | 4.8g | 7.9g | 6% |
| Vitamin B6 | 0.13mg | 0.2mg | 5% |
| Zinc | 1.4mg | 1.83mg | 4% |
| Vitamin B5 | 0.132mg | 3% | |
| Vitamin B1 | 0.15mg | 0.18mg | 3% |
| Selenium | 4.5µg | 2.6µg | 3% |
| Calories | 105kcal | 166kcal | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Fiber | 5.5g | 6g | 2% |
| Potassium | 296mg | 228mg | 2% |
| Carbs | 20.49g | 14.29g | 2% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin A | 5µg | 1% | |
| Vitamin B3 | 0.43mg | 0.582mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Calcium | 50mg | 38mg | 1% |
| Net carbs | 14.99g | 8.29g | N/A |
| Sugar | 7.78g | N/A | |
| Vitamin B2 | 0.06mg | 0.064mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +43.4% |
| Contains more ProteinProtein | +64.6% |
| Contains more FatsFats | +2300% |
~equal in
Water
~66.59g
~equal in
Other
~1.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +11440% |
| Contains more Poly. FatPolyunsaturated fat | +2000.6% |
