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  6. Kidney beans raw vs. Hummus

Kidney beans raw vs. Hummus — In-Depth Nutrition Comparison

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A recap on differences between kidney beans raw and hummus

  • Kidney beans raw is higher than hummus in folate, fiber, iron, copper, potassium, phosphorus, vitamin B1, magnesium, and vitamin B6.
  • Kidney beans raw covers your daily folate needs 78% more than hummus.
  • Kidney beans raw contains 6 times more potassium than hummus. While kidney beans raw contains 1406mg of potassium, hummus contains only 228mg.
  • The amount of sodium in kidney beans raw is lower.
  • The glycemic index of hummus is lower.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Hummus, commercial.

Infographic

Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Hummus
Hummus
0
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 MagnesiumMagnesium +97.2%
Contains more CalciumCalcium +276.3%
Contains more PotassiumPotassium +516.7%
Contains more IronIron +236.1%
Contains more CopperCopper +81.8%
Contains more ZincZinc +52.5%
Contains more PhosphorusPhosphorus +131.3%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +32.1%
Contains more SeleniumSelenium +23.1%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Hummus
Hummus
0
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +193.9%
Contains more Vitamin B2Vitamin B2 +242.2%
Contains more Vitamin B3Vitamin B3 +254%
Contains more Vitamin B5Vitamin B5 +490.9%
Contains more Vitamin B6Vitamin B6 +98.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +374.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Hummus DV% diff.
Folate 394µg 83µg 78%
Fiber 24.9g 6g 76%
Iron 8.2mg 2.44mg 72%
Copper 0.958mg 0.527mg 48%
Potassium 1406mg 228mg 35%
Phosphorus 407mg 176mg 33%
Protein 23.58g 7.9g 31%
Vitamin B1 0.529mg 0.18mg 29%
Polyunsaturated fat 0.457g 3.613g 21%
Magnesium 140mg 71mg 16%
Vitamin K 19µg 16%
Carbs 60.01g 14.29g 15%
Sodium 24mg 379mg 15%
Vitamin B6 0.397mg 0.2mg 15%
Vitamin B5 0.78mg 0.132mg 13%
Fats 0.83g 9.6g 13%
Vitamin B2 0.219mg 0.064mg 12%
Calcium 143mg 38mg 11%
Manganese 1.021mg 0.773mg 11%
Monounsaturated fat 0.064g 4.039g 10%
Zinc 2.79mg 1.83mg 9%
Vitamin B3 2.06mg 0.582mg 9%
Calories 333kcal 166kcal 8%
Saturated fat 0.12g 1.437g 6%
Vitamin C 4.5mg 0mg 5%
Selenium 3.2µg 2.6µg 1%
Vitamin E 0.22mg 1%
Net carbs 35.11g 8.29g N/A
Sugar 2.23g N/A
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Hummus
Hummus
2
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 ProteinProtein +198.5%
Contains more CarbsCarbs +319.9%
Contains more OtherOther +136.4%
Contains more FatsFats +1056.6%
Contains more WaterWater +466.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -91.6%
Contains more Mono. FatMonounsaturated fat +6210.9%
Contains more Poly. FatPolyunsaturated fat +690.6%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.