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Bean vs Hummus - In-Depth Nutrition Comparison

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Significant differences between Bean and Hummus

  • The amount of Folate, Selenium, Vitamin B1, Copper, Fiber, Potassium, Phosphorus, Iron, Magnesium, and Vitamin B6 in Bean is higher than in Hummus.
  • Bean covers your daily Folate needs 111% more than Hummus.
  • Hummus has 11 times less Selenium than Bean. Bean has 27.9µg of Selenium, while Hummus has 2.6µg.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Hummus, commercial.

Infographic

Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
8
:
0
Hummus
Contains more Calcium +197.4%
Contains more Iron +107.8%
Contains more Magnesium +147.9%
Contains more Phosphorus +133.5%
Contains more Potassium +511%
Contains less Sodium -96.8%
Contains more Zinc +24.6%
Contains more Copper +69.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Calcium +197.4%
Contains more Iron +107.8%
Contains more Magnesium +147.9%
Contains more Phosphorus +133.5%
Contains more Potassium +511%
Contains less Sodium -96.8%
Contains more Zinc +24.6%
Contains more Copper +69.4%

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
Bean
9
:
1
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin B1 +296.1%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B3 +101.7%
Contains more Vitamin B5 +494.7%
Contains more Vitamin B6 +137%
Contains more Folate +532.5%
Contains more Vitamin A +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 C +∞%
Contains more Vitamin B1 +296.1%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B3 +101.7%
Contains more Vitamin B5 +494.7%
Contains more Vitamin B6 +137%
Contains more Folate +532.5%
Contains more Vitamin A +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Hummus Opinion
Net carbs 47.05g 8.29g Bean
Protein 21.42g 7.9g Bean
Fats 1.23g 9.6g Hummus
Carbs 62.55g 14.29g Bean
Calories 347kcal 166kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g g Hummus
Fiber 15.5g 6g Bean
Calcium 113mg 38mg Bean
Iron 5.07mg 2.44mg Bean
Magnesium 176mg 71mg Bean
Phosphorus 411mg 176mg Bean
Potassium 1393mg 228mg Bean
Sodium 12mg 379mg Bean
Zinc 2.28mg 1.83mg Bean
Copper 0.893mg 0.527mg Bean
Vitamin A 0IU 30IU Hummus
Vitamin E 0.21mg mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.18mg Bean
Vitamin B2 0.212mg 0.064mg Bean
Vitamin B3 1.174mg 0.582mg Bean
Vitamin B5 0.785mg 0.132mg Bean
Vitamin B6 0.474mg 0.2mg Bean
Folate 525µg 83µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg µg Bean
Tryptophan 0.237mg mg Bean
Threonine 0.81mg mg Bean
Isoleucine 0.871mg mg Bean
Leucine 1.558mg mg Bean
Lysine 1.356mg mg Bean
Methionine 0.259mg mg Bean
Phenylalanine 1.095mg mg Bean
Valine 0.998mg mg Bean
Histidine 0.556mg mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Hummus
Saturated Fat 0.235g 1.437g Bean
Monounsaturated Fat 0.229g 4.039g Hummus
Polyunsaturated fat 0.407g 3.613g Hummus

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
16
Hummus
Mineral Summary Score
126
Bean
66
Hummus

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 food.
Protein
129%
Bean
47%
Hummus
Carbohydrates
63%
Bean
14%
Hummus
Fats
6%
Bean
44%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 367mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.202g)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.