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Kidney bean vs Hummus - In-Depth Nutrition Comparison

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A recap on differences between Kidney bean and Hummus

  • Kidney bean is higher than Hummus in Folate, Fiber, Iron, Copper, Potassium, Phosphorus, Vitamin B1, Magnesium, and Vitamin B6.
  • Kidney bean covers your daily Folate needs 78% more than Hummus.
  • Kidney bean contains 6 times more Potassium than Hummus. While Kidney bean contains 1406mg of Potassium, Hummus contains only 228mg.
  • The amount of Sodium in Kidney bean is lower.

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

Infographic

Kidney bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +276.3%
Contains more Iron +236.1%
Contains more Magnesium +97.2%
Contains more Phosphorus +131.3%
Contains more Potassium +516.7%
Contains less Sodium -93.7%
Contains more Zinc +52.5%
Contains more Copper +81.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Calcium +276.3%
Contains more Iron +236.1%
Contains more Magnesium +97.2%
Contains more Phosphorus +131.3%
Contains more Potassium +516.7%
Contains less Sodium -93.7%
Contains more Zinc +52.5%
Contains more Copper +81.8%

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 C +∞%
Contains more Vitamin B1 +193.9%
Contains more Vitamin B2 +242.2%
Contains more Vitamin B3 +254%
Contains more Vitamin B5 +490.9%
Contains more Vitamin B6 +98.5%
Contains more Folate +374.7%
Contains more Vitamin A +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 C +∞%
Contains more Vitamin B1 +193.9%
Contains more Vitamin B2 +242.2%
Contains more Vitamin B3 +254%
Contains more Vitamin B5 +490.9%
Contains more Vitamin B6 +98.5%
Contains more Folate +374.7%
Contains more Vitamin A +∞%

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.
Kidney bean Hummus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Hummus Opinion
Net carbs 35.11g 8.29g Kidney bean
Protein 23.58g 7.9g Kidney bean
Fats 0.83g 9.6g Hummus
Carbs 60.01g 14.29g Kidney bean
Calories 333kcal 166kcal Kidney bean
Starch g g
Fructose g g
Sugar 2.23g g Hummus
Fiber 24.9g 6g Kidney bean
Calcium 143mg 38mg Kidney bean
Iron 8.2mg 2.44mg Kidney bean
Magnesium 140mg 71mg Kidney bean
Phosphorus 407mg 176mg Kidney bean
Potassium 1406mg 228mg Kidney bean
Sodium 24mg 379mg Kidney bean
Zinc 2.79mg 1.83mg Kidney bean
Copper 0.958mg 0.527mg Kidney bean
Vitamin A 0IU 30IU Hummus
Vitamin E 0.22mg mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.18mg Kidney bean
Vitamin B2 0.219mg 0.064mg Kidney bean
Vitamin B3 2.06mg 0.582mg Kidney bean
Vitamin B5 0.78mg 0.132mg Kidney bean
Vitamin B6 0.397mg 0.2mg Kidney bean
Folate 394µg 83µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 19µg µg Kidney bean
Tryptophan 0.279mg mg Kidney bean
Threonine 0.992mg mg Kidney bean
Isoleucine 1.041mg mg Kidney bean
Leucine 1.882mg mg Kidney bean
Lysine 1.618mg mg Kidney bean
Methionine 0.355mg mg Kidney bean
Phenylalanine 1.275mg mg Kidney bean
Valine 1.233mg mg Kidney bean
Histidine 0.656mg mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g g Hummus
Saturated Fat 0.12g 1.437g Kidney bean
Monounsaturated Fat 0.064g 4.039g Hummus
Polyunsaturated fat 0.457g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney 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
60
Kidney bean
16
Hummus
Mineral Summary Score
143
Kidney 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
141%
Kidney bean
47%
Hummus
Carbohydrates
60%
Kidney bean
14%
Hummus
Fats
4%
Kidney bean
44%
Hummus

Comparison summary

Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 355mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 1.317g)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.3)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 16)
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. Kidney bean - 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.