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Adzuki bean vs. Hummus — In-Depth Nutrition Comparison

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How are adzuki bean and hummus different?

  • Adzuki bean has more folate, copper, manganese, iron, potassium, phosphorus, zinc, fiber, vitamin B5, and vitamin B1 than hummus.
  • Daily need coverage for folate for adzuki bean is 135% higher.
  • Adzuki bean contains 11 times more vitamin B5 than hummus. While adzuki bean contains 1.471mg of vitamin B5, hummus contains only 0.132mg.
  • Hummus has a lower glycemic index (6) than adzuki bean (29).

Beans, adzuki, mature seeds, raw and Hummus, commercial are the varieties used in this article.

Infographic

Adzuki 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Hummus
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains more MagnesiumMagnesium +78.9%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +450%
Contains more IronIron +104.1%
Contains more CopperCopper +107.6%
Contains more ZincZinc +175.4%
Contains more PhosphorusPhosphorus +116.5%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +123.8%
Contains more SeleniumSelenium +19.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Hummus
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +152.8%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin B3Vitamin B3 +351.9%
Contains more Vitamin B5Vitamin B5 +1014.4%
Contains more Vitamin B6Vitamin B6 +75.5%
Contains more FolateFolate +649.4%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Hummus
2
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 ProteinProtein +151.5%
Contains more CarbsCarbs +340.2%
Contains more OtherOther +101.2%
Contains more FatsFats +1711.3%
Contains more WaterWater +395.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +7978%
Contains more Poly. FatPolyunsaturated fat +3097.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Hummus DV% diff.
Folate 622µg 83µg 135%
Copper 1.094mg 0.527mg 63%
Manganese 1.73mg 0.773mg 42%
Iron 4.98mg 2.44mg 32%
Potassium 1254mg 228mg 30%
Phosphorus 381mg 176mg 29%
Zinc 5.04mg 1.83mg 29%
Vitamin B5 1.471mg 0.132mg 27%
Fiber 12.7g 6g 27%
Protein 19.87g 7.9g 24%
Vitamin B1 0.455mg 0.18mg 23%
Polyunsaturated fat 0.113g 3.613g 23%
Sodium 5mg 379mg 16%
Carbs 62.9g 14.29g 16%
Fats 0.53g 9.6g 14%
Magnesium 127mg 71mg 13%
Vitamin B3 2.63mg 0.582mg 13%
Vitamin B6 0.351mg 0.2mg 12%
Vitamin B2 0.22mg 0.064mg 12%
Monounsaturated fat 0.05g 4.039g 10%
Calories 329kcal 166kcal 8%
Saturated fat 0.191g 1.437g 6%
Calcium 66mg 38mg 3%
Selenium 3.1µg 2.6µg 1%
Net carbs 50.2g 8.29g N/A
Vitamin A 1µg 0%
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
65%
Adzuki bean
14%
Hummus
Minerals Daily Need Coverage Score
132%
Adzuki bean
64%
Hummus

Comparison summary

Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 23)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.5)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 374mg)
Which food is lower in Saturated fat?
Adzuki bean
Adzuki bean is lower in Saturated fat (difference - 1.246g)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.