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Cranberry beans vs. Hummus — In-Depth Nutrition Comparison

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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 of 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.

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

Infographic

Cranberry beans 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.
Contains more Calcium +31.6%
Contains more Potassium +69.7%
Contains less Sodium -99.7%
Contains more Iron +16.7%
Contains more Magnesium +42%
Contains more Phosphorus +30.4%
Contains more Zinc +60.5%
Contains more Copper +128.1%
Contains more Manganese +108.9%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Calcium +31.6%
Contains more Potassium +69.7%
Contains less Sodium -99.7%
Contains more Iron +16.7%
Contains more Magnesium +42%
Contains more Phosphorus +30.4%
Contains more Zinc +60.5%
Contains more Copper +128.1%
Contains more Manganese +108.9%
Contains more Selenium +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.
:
3
Hummus
Contains more Vitamin B1 +16.7%
Contains more Vitamin B5 +81.8%
Contains more Folate +149.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +13%
Contains more Vitamin B6 +146.9%
Equal in Vitamin B2 - 0.064
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 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 +16.7%
Contains more Vitamin B5 +81.8%
Contains more Folate +149.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +13%
Contains more Vitamin B6 +146.9%
Equal in Vitamin B2 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +18.2%
Contains more Carbs +71.2%
Contains more Fats +1987%
Contains more Other +48.6%
Equal in Water - 66.59
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
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 Protein +18.2%
Contains more Carbs +71.2%
Contains more Fats +1987%
Contains more Other +48.6%
Equal in Water - 66.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.7%
Contains more Monounsaturated Fat +9997.5%
Contains more Polyunsaturated fat +1715.6%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -91.7%
Contains more Monounsaturated Fat +9997.5%
Contains more Polyunsaturated fat +1715.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Hummus
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Hummus Opinion
Net carbs 15.86g 8.29g Cranberry beans
Protein 9.34g 7.9g Cranberry beans
Fats 0.46g 9.6g Hummus
Carbs 24.46g 14.29g Cranberry beans
Calories 136kcal 166kcal Hummus
Fiber 8.6g 6g Cranberry beans
Calcium 50mg 38mg Cranberry beans
Iron 2.09mg 2.44mg Hummus
Magnesium 50mg 71mg Hummus
Phosphorus 135mg 176mg Hummus
Potassium 387mg 228mg Cranberry beans
Sodium 1mg 379mg Cranberry beans
Zinc 1.14mg 1.83mg Hummus
Copper 0.231mg 0.527mg Hummus
Manganese 0.37mg 0.773mg Hummus
Selenium 1.3µg 2.6µg Hummus
Vitamin A 0IU 30IU Hummus
Vitamin B1 0.21mg 0.18mg Cranberry beans
Vitamin B2 0.069mg 0.064mg Cranberry beans
Vitamin B3 0.515mg 0.582mg Hummus
Vitamin B5 0.24mg 0.132mg Cranberry beans
Vitamin B6 0.081mg 0.2mg Hummus
Folate 207µg 83µg Cranberry beans
Tryptophan 0.111mg Cranberry beans
Threonine 0.393mg Cranberry beans
Isoleucine 0.412mg Cranberry beans
Leucine 0.746mg Cranberry beans
Lysine 0.641mg Cranberry beans
Methionine 0.14mg Cranberry beans
Phenylalanine 0.505mg Cranberry beans
Valine 0.489mg Cranberry beans
Histidine 0.26mg Cranberry beans
Saturated Fat 0.119g 1.437g Cranberry beans
Monounsaturated Fat 0.04g 4.039g Hummus
Polyunsaturated fat 0.199g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Cranberry beans
16%
Hummus
Minerals Daily Need Coverage Score
38%
Cranberry beans
64%
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 is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 1.318g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.