Kidney beans vs. Hummus — In-Depth Nutrition Comparison
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What are the main differences between kidney beans and hummus?
- Kidney beans is richer in folate and potassium, while hummus is higher in copper, manganese, zinc, magnesium, vitamin B6, and phosphorus.
- Hummus's daily need coverage for copper is 35% higher.
- Hummus has 2 times less potassium than kidney beans. Kidney beans has 405mg of potassium, while hummus has 228mg.
- Kidney beans is lower in saturated fat.
- Kidney beans has a higher glycemic index (22) than hummus (6).
We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Hummus, commercial types in this comparison.
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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 PotassiumPotassium | +77.6% |
| Contains less SodiumSodium | -99.7% |
| Contains more MagnesiumMagnesium | +69% |
| Contains more CopperCopper | +144% |
| Contains more ZincZinc | +83% |
| Contains more PhosphorusPhosphorus | +27.5% |
| Contains more ManganeseManganese | +79.8% |
| Contains more SeleniumSelenium | +136.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +66.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +56.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +12.5% |
| Contains more Vitamin B2Vitamin B2 | +10.3% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 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 CarbsCarbs | +59.6% |
| Contains more FatsFats | +1820% |
| Contains more OtherOther | +48.6% |
~equal in
Protein
~7.9g
~equal in
Water
~66.59g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.039 g
Polyunsaturated fat:
Poly. Fat
0.278 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 | -94.9% |
| Contains more Mono. FatMonounsaturated fat | +10256.4% |
| Contains more Poly. FatPolyunsaturated fat | +1199.6% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.216mg | 0.527mg | 35% |
| Polyunsaturated fat | 0.278g | 3.613g | 22% |
| Sodium | 1mg | 379mg | 16% |
| Manganese | 0.43mg | 0.773mg | 15% |
| Fats | 0.5g | 9.6g | 14% |
| Folate | 130µg | 83µg | 12% |
| Monounsaturated fat | 0.039g | 4.039g | 10% |
| Zinc | 1mg | 1.83mg | 8% |
| Magnesium | 42mg | 71mg | 7% |
| Vitamin K | 8.4µg | 7% | |
| Vitamin B6 | 0.12mg | 0.2mg | 6% |
| Choline | 30.5mg | 6% | |
| Saturated fat | 0.073g | 1.437g | 6% |
| Phosphorus | 138mg | 176mg | 5% |
| Potassium | 405mg | 228mg | 5% |
| Iron | 2.22mg | 2.44mg | 3% |
| Carbs | 22.8g | 14.29g | 3% |
| Selenium | 1.1µg | 2.6µg | 3% |
| Vitamin B5 | 0.22mg | 0.132mg | 2% |
| Calories | 127kcal | 166kcal | 2% |
| Vitamin B1 | 0.16mg | 0.18mg | 2% |
| Protein | 8.67g | 7.9g | 2% |
| Fiber | 6.4g | 6g | 2% |
| Vitamin C | 1.2mg | 0mg | 1% |
| Net carbs | 16.4g | 8.29g | N/A |
| Calcium | 35mg | 38mg | 0% |
| Sugar | 0.32g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin B2 | 0.058mg | 0.064mg | 0% |
| Vitamin B3 | 0.578mg | 0.582mg | 0% |
| Tryptophan | 0.104mg | 0% | |
| Threonine | 0.319mg | 0% | |
| Isoleucine | 0.41mg | 0% | |
| Leucine | 0.736mg | 0% | |
| Lysine | 0.607mg | 0% | |
| Methionine | 0.113mg | 0% | |
| Phenylalanine | 0.511mg | 0% | |
| Valine | 0.5mg | 0% | |
| Histidine | 0.238mg | 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
19%
14%
Minerals Daily Need Coverage Score
38%
64%
Comparison summary
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 378mg)
Which food is lower in Saturated fat?
Kidney beans is lower in Saturated fat (difference - 1.364g)
Which food is cheaper?
Kidney beans is cheaper (difference - $0.3)
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
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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.