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 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
| Contains more ProteinProtein | +18.2% |
| Contains more CarbsCarbs | +71.2% |
| Contains more FatsFats | +1987% |
| Contains more OtherOther | +48.6% |
~equal in
Water
~66.59g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
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 | -91.7% |
| Contains more Mono. FatMonounsaturated fat | +9997.5% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
20%
14%
Minerals Daily Need Coverage Score
38%
64%
Comparison summary
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 29)
Which food is cheaper?
Hummus is cheaper (difference - $0.9)
Which food is richer in minerals?
Hummus is relatively richer in minerals
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 378mg)
Which food is lower in Saturated fat?
Cranberry beans is lower in Saturated fat (difference - 1.318g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
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.