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  6. Black turtle bean vs. Hummus

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

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A recap on the differences between black turtle bean and hummus

  • Black turtle bean is higher in fiber, potassium, and iron, yet hummus is higher in copper, manganese, zinc, vitamin B6, and magnesium.
  • Hummus covers your daily copper needs 29% more than black turtle bean.
  • Black turtle bean contains 2 times more potassium than hummus. While black turtle bean contains 433mg of potassium, hummus contains only 228mg.
  • The amount of saturated fat in black turtle bean is lower.
  • The glycemic index of hummus is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, cooked, boiled, without salt 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Hummus
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 CalciumCalcium +44.7%
Contains more PotassiumPotassium +89.9%
Contains more IronIron +16.8%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +44.9%
Contains more CopperCopper +95.9%
Contains more ZincZinc +140.8%
Contains more PhosphorusPhosphorus +15.8%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +116.7%

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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Hummus
Hummus
3
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 +25%
Contains more Vitamin B5Vitamin B5 +97%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +10.4%
Contains more Vitamin B6Vitamin B6 +159.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Hummus DV% diff.
Copper 0.269mg 0.527mg 29%
Polyunsaturated fat 0.149g 3.613g 23%
Manganese 0.327mg 0.773mg 19%
Sodium 3mg 379mg 16%
Fats 0.35g 9.6g 14%
Monounsaturated fat 0.03g 4.039g 10%
Zinc 0.76mg 1.83mg 10%
Fiber 8.3g 6g 9%
Vitamin B6 0.077mg 0.2mg 9%
Vitamin E 0.87mg 6%
Potassium 433mg 228mg 6%
Saturated fat 0.089g 1.437g 6%
Choline 32.6mg 6%
Iron 2.85mg 2.44mg 5%
Magnesium 49mg 71mg 5%
Vitamin B1 0.225mg 0.18mg 4%
Vitamin K 3.3µg 3%
Phosphorus 152mg 176mg 3%
Carbs 24.35g 14.29g 3%
Selenium 1.2µg 2.6µg 3%
Vitamin B5 0.26mg 0.132mg 3%
Calcium 55mg 38mg 2%
Calories 130kcal 166kcal 2%
Vitamin B2 0.056mg 0.064mg 1%
Folate 86µg 83µg 1%
Protein 8.18g 7.9g 1%
Net carbs 16.05g 8.29g N/A
Sugar 0.32g N/A
Vitamin B3 0.527mg 0.582mg 0%
Tryptophan 0.097mg 0%
Threonine 0.344mg 0%
Isoleucine 0.361mg 0%
Leucine 0.653mg 0%
Lysine 0.562mg 0%
Methionine 0.123mg 0%
Phenylalanine 0.442mg 0%
Valine 0.428mg 0%
Histidine 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Hummus
Hummus
3
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 +70.4%
Contains more FatsFats +2642.9%
Contains more OtherOther +17.4%
~equal in Protein ~7.9g
~equal in Water ~66.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 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 -93.8%
Contains more Mono. FatMonounsaturated fat +13363.3%
Contains more Poly. FatPolyunsaturated fat +2324.8%

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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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.