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  6. Black turtle bean vs. Hummus

Black turtle bean vs. Hummus — In-Depth Nutrition Comparison

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The main differences between black turtle bean and hummus

  • Black turtle bean is richer than hummus in folate, iron, vitamin B1, copper, fiber, phosphorus, potassium, magnesium, and vitamin B5.
  • Daily need coverage for folate for black turtle bean is 90% higher.
  • Black turtle bean contains 7 times more vitamin B5 than hummus. Black turtle bean contains 0.899mg of vitamin B5, while hummus contains 0.132mg.
  • Black turtle bean contains less sodium.
  • Hummus has a lower glycemic index than black turtle bean.

Food types used in this article are Beans, black turtle, mature seeds, raw and Hummus, commercial.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Hummus
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 +125.4%
Contains more CalciumCalcium +321.1%
Contains more PotassiumPotassium +557.9%
Contains more IronIron +256.6%
Contains more CopperCopper +89.8%
Contains more ZincZinc +20.2%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +29.4%
Contains more SeleniumSelenium +23.1%

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.
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Hummus
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +201.6%
Contains more Vitamin B3Vitamin B3 +235.9%
Contains more Vitamin B5Vitamin B5 +581.1%
Contains more Vitamin B6Vitamin B6 +43%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +434.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Hummus DV% diff.
Folate 444µg 83µg 90%
Iron 8.7mg 2.44mg 78%
Vitamin B1 0.9mg 0.18mg 60%
Copper 1mg 0.527mg 53%
Phosphorus 440mg 176mg 38%
Fiber 15.5g 6g 38%
Potassium 1500mg 228mg 37%
Protein 21.25g 7.9g 27%
Polyunsaturated fat 0.387g 3.613g 22%
Magnesium 160mg 71mg 21%
Carbs 63.25g 14.29g 16%
Sodium 9mg 379mg 16%
Vitamin B5 0.899mg 0.132mg 15%
Fats 0.9g 9.6g 13%
Calcium 160mg 38mg 12%
Vitamin B2 0.193mg 0.064mg 10%
Manganese 1mg 0.773mg 10%
Monounsaturated fat 0.078g 4.039g 10%
Vitamin B3 1.955mg 0.582mg 9%
Calories 339kcal 166kcal 9%
Vitamin B6 0.286mg 0.2mg 7%
Vitamin K 5.6µg 5%
Saturated fat 0.232g 1.437g 5%
Zinc 2.2mg 1.83mg 3%
Selenium 3.2µg 2.6µg 1%
Vitamin E 0.21mg 1%
Net carbs 47.75g 8.29g N/A
Sugar 2.12g N/A
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Hummus
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 +169%
Contains more CarbsCarbs +342.6%
Contains more OtherOther +122.2%
Contains more FatsFats +966.7%
Contains more WaterWater +505.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Hummus
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 -83.9%
Contains more Mono. FatMonounsaturated fat +5078.2%
Contains more Poly. FatPolyunsaturated fat +833.6%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.