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Adzuki bean vs. Hummus — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and hummus

  • Adzuki bean has more folate, potassium, and vitamin B5; however, hummus is richer in copper, manganese, vitamin B6, iron, and vitamin B1.
  • Hummus covers your daily copper needs 25% more than adzuki bean.
  • Hummus has 3 times less vitamin B5 than adzuki bean. Adzuki bean has 0.43mg of vitamin B5, while hummus has 0.132mg.
  • Adzuki bean contains less saturated fat.
  • Adzuki bean has a higher glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of hummus is 6.

Specific food types used in this comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Hummus, commercial.

Infographic

Adzuki bean vs Hummus infographic
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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 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Hummus
6
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 PotassiumPotassium +133.3%
Contains less SodiumSodium -97.9%
Contains more MagnesiumMagnesium +36.5%
Contains more CalciumCalcium +35.7%
Contains more IronIron +22%
Contains more CopperCopper +76.8%
Contains more ManganeseManganese +34.9%
Contains more SeleniumSelenium +116.7%
~equal in Zinc ~1.83mg
~equal in Phosphorus ~176mg

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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Hummus
2
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 B3Vitamin B3 +23.2%
Contains more Vitamin B5Vitamin B5 +225.8%
Contains more FolateFolate +45.8%
Contains more Vitamin B1Vitamin B1 +56.5%
Contains more Vitamin B6Vitamin B6 +108.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.064mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Hummus DV% diff.
Copper 0.298mg 0.527mg 25%
Polyunsaturated fat 0.021g 3.613g 24%
Sodium 8mg 379mg 16%
Fats 0.1g 9.6g 15%
Monounsaturated fat 0.009g 4.039g 10%
Folate 121µg 83µg 10%
Manganese 0.573mg 0.773mg 9%
Potassium 532mg 228mg 9%
Vitamin B6 0.096mg 0.2mg 8%
Iron 2mg 2.44mg 6%
Vitamin B5 0.43mg 0.132mg 6%
Saturated fat 0.036g 1.437g 6%
Fiber 7.3g 6g 5%
Magnesium 52mg 71mg 5%
Vitamin B1 0.115mg 0.18mg 5%
Carbs 24.77g 14.29g 3%
Selenium 1.2µg 2.6µg 3%
Calories 128kcal 166kcal 2%
Vitamin B3 0.717mg 0.582mg 1%
Protein 7.52g 7.9g 1%
Zinc 1.77mg 1.83mg 1%
Calcium 28mg 38mg 1%
Phosphorus 168mg 176mg 1%
Net carbs 17.47g 8.29g N/A
Vitamin B2 0.064mg 0.064mg 0%
Tryptophan 0.072mg 0%
Threonine 0.255mg 0%
Isoleucine 0.3mg 0%
Leucine 0.632mg 0%
Lysine 0.567mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.398mg 0%
Valine 0.387mg 0%
Histidine 0.198mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Hummus
4
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 CarbsCarbs +73.3%
Contains more FatsFats +9500%
Contains more OtherOther +22.7%
~equal in Protein ~7.9g
~equal in Water ~66.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 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 -97.5%
Contains more Mono. FatMonounsaturated fat +44777.8%
Contains more Poly. FatPolyunsaturated fat +17104.8%

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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/173728/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.