Cranberry beans vs. Hummus — In-Depth Nutrition Comparison

Compare

How are cranberry beans and hummus different?

Cranberry beans is richer in folate and fiber, while hummus is higher in copper, manganese, vitamin B6, zinc, and phosphorus.
Hummus covers your daily need for copper, 33% more than cranberry beans.
Cranberry beans contains 2 times more folate than hummus. Cranberry beans contains 207µg of folate, while hummus contains 83µg.
Cranberry beans is lower in saturated fat.
Cranberry beans has a higher glycemic index (35) than hummus (6).

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Hummus, commercial types were used in this article.

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.

Cranberry beans

Hummus

Contains more CalciumCalcium	+31.6%
Contains more PotassiumPotassium	+69.7%
Contains less SodiumSodium	-99.7%

Contains more MagnesiumMagnesium	+42%
Contains more IronIron	+16.7%
Contains more CopperCopper	+128.1%
Contains more ZincZinc	+60.5%
Contains more PhosphorusPhosphorus	+30.4%
Contains more ManganeseManganese	+108.9%
Contains more SeleniumSelenium	+100%

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.

Cranberry beans

Hummus

Contains more Vitamin B1Vitamin B1	+16.7%
Contains more Vitamin B5Vitamin B5	+81.8%
Contains more FolateFolate	+149.4%

Contains more Vitamin B3Vitamin B3	+13%
Contains more Vitamin B6Vitamin B6	+146.9%

~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			DV% diff.
Copper	0.231mg	0.527mg	33%
Folate	207µg	83µg	31%
Polyunsaturated fat	0.199g	3.613g	23%
Manganese	0.37mg	0.773mg	18%
Sodium	1mg	379mg	16%
Fats	0.46g	9.6g	14%
Monounsaturated fat	0.04g	4.039g	10%
Fiber	8.6g	6g	10%
Vitamin B6	0.081mg	0.2mg	9%
Saturated fat	0.119g	1.437g	6%
Phosphorus	135mg	176mg	6%
Zinc	1.14mg	1.83mg	6%
Magnesium	50mg	71mg	5%
Potassium	387mg	228mg	5%
Iron	2.09mg	2.44mg	4%
Vitamin B1	0.21mg	0.18mg	3%
Protein	9.34g	7.9g	3%
Carbs	24.46g	14.29g	3%
Selenium	1.3µg	2.6µg	2%
Vitamin B5	0.24mg	0.132mg	2%
Calories	136kcal	166kcal	2%
Calcium	50mg	38mg	1%
Net carbs	15.86g	8.29g	N/A
Vitamin B2	0.069mg	0.064mg	0%
Vitamin B3	0.515mg	0.582mg	0%
Tryptophan	0.111mg		0%
Threonine	0.393mg		0%
Isoleucine	0.412mg		0%
Leucine	0.746mg		0%
Lysine	0.641mg		0%
Methionine	0.14mg		0%
Phenylalanine	0.505mg		0%
Valine	0.489mg		0%
Histidine	0.26mg		0%