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Cranberry bean vs Hummus - In-Depth Nutrition Comparison

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What are the differences between Cranberry bean and Hummus?

  • The amount of Folate, Fiber, Vitamin B1, Potassium, Iron, Copper, Phosphorus, Magnesium, Selenium, and Zinc in Cranberry bean is higher than in Hummus.
  • Cranberry bean's daily need coverage for Folate is 130% more.
  • Hummus contains 6 times less Potassium than Cranberry bean. Cranberry bean contains 1332mg of Potassium, while Hummus contains 228mg.

We used Beans, cranberry (roman), mature seeds, raw and Hummus, commercial types in this article.

Infographic

Cranberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +234.2%
Contains more Iron +104.9%
Contains more Magnesium +119.7%
Contains more Phosphorus +111.4%
Contains more Potassium +484.2%
Contains less Sodium -98.4%
Contains more Zinc +98.4%
Contains more Copper +50.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Calcium +234.2%
Contains more Iron +104.9%
Contains more Magnesium +119.7%
Contains more Phosphorus +111.4%
Contains more Potassium +484.2%
Contains less Sodium -98.4%
Contains more Zinc +98.4%
Contains more Copper +50.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Hummus
Contains more Vitamin B1 +315%
Contains more Vitamin B2 +232.8%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +466.7%
Contains more Vitamin B6 +54.5%
Contains more Folate +627.7%
Contains more Vitamin A +1400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Contains more Vitamin B1 +315%
Contains more Vitamin B2 +232.8%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +466.7%
Contains more Vitamin B6 +54.5%
Contains more Folate +627.7%
Contains more Vitamin A +1400%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry 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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Hummus Opinion
Net carbs 35.35g 8.29g Cranberry bean
Protein 23.03g 7.9g Cranberry bean
Fats 1.23g 9.6g Hummus
Carbs 60.05g 14.29g Cranberry bean
Calories 335kcal 166kcal Cranberry bean
Starch g g
Fructose g g
Sugar g g
Fiber 24.7g 6g Cranberry bean
Calcium 127mg 38mg Cranberry bean
Iron 5mg 2.44mg Cranberry bean
Magnesium 156mg 71mg Cranberry bean
Phosphorus 372mg 176mg Cranberry bean
Potassium 1332mg 228mg Cranberry bean
Sodium 6mg 379mg Cranberry bean
Zinc 3.63mg 1.83mg Cranberry bean
Copper 0.794mg 0.527mg Cranberry bean
Vitamin A 2IU 30IU Hummus
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.747mg 0.18mg Cranberry bean
Vitamin B2 0.213mg 0.064mg Cranberry bean
Vitamin B3 1.455mg 0.582mg Cranberry bean
Vitamin B5 0.748mg 0.132mg Cranberry bean
Vitamin B6 0.309mg 0.2mg Cranberry bean
Folate 604µg 83µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.273mg mg Cranberry bean
Threonine 0.969mg mg Cranberry bean
Isoleucine 1.017mg mg Cranberry bean
Leucine 1.838mg mg Cranberry bean
Lysine 1.58mg mg Cranberry bean
Methionine 0.346mg mg Cranberry bean
Phenylalanine 1.245mg mg Cranberry bean
Valine 1.205mg mg Cranberry bean
Histidine 0.641mg mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g g Hummus
Saturated Fat 0.316g 1.437g Cranberry bean
Monounsaturated Fat 0.106g 4.039g Hummus
Polyunsaturated fat 0.527g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
16
Hummus
Mineral Summary Score
122
Cranberry bean
66
Hummus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
47%
Hummus
Carbohydrates
60%
Cranberry bean
14%
Hummus
Fats
6%
Cranberry bean
44%
Hummus

Comparison summary

Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 29)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.9)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 373mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 1.121g)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean
Cranberry bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.