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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.

We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Hummus, commercial types in this comparison.

Infographic

Kidney 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 Potassium +77.6%
Contains less Sodium -99.7%
Contains more Magnesium +69%
Contains more Phosphorus +27.5%
Contains more Zinc +83%
Contains more Copper +144%
Contains more Manganese +79.8%
Contains more Selenium +136.4%
Equal in Calcium - 38
Equal in Iron - 2.44
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Potassium +77.6%
Contains less Sodium -99.7%
Contains more Magnesium +69%
Contains more Phosphorus +27.5%
Contains more Zinc +83%
Contains more Copper +144%
Contains more Manganese +79.8%
Contains more Selenium +136.4%
Equal in Calcium - 38
Equal in Iron - 2.44

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.
:
5
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin B5 +66.7%
Contains more Folate +56.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B6 +66.7%
Equal in Vitamin B3 - 0.582
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 B5 +66.7%
Contains more Folate +56.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B6 +66.7%
Equal in Vitamin B3 - 0.582

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +59.6%
Contains more Fats +1820%
Contains more Other +48.6%
Equal in Protein - 7.9
Equal in Water - 66.59
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 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 Carbs +59.6%
Contains more Fats +1820%
Contains more Other +48.6%
Equal in Protein - 7.9
Equal in Water - 66.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +10256.4%
Contains more Polyunsaturated fat +1199.6%
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +10256.4%
Contains more Polyunsaturated 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.
Kidney beans Hummus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Hummus Opinion
Net carbs 16.4g 8.29g Kidney beans
Protein 8.67g 7.9g Kidney beans
Fats 0.5g 9.6g Hummus
Carbs 22.8g 14.29g Kidney beans
Calories 127kcal 166kcal Hummus
Sugar 0.32g Hummus
Fiber 6.4g 6g Kidney beans
Calcium 35mg 38mg Hummus
Iron 2.22mg 2.44mg Hummus
Magnesium 42mg 71mg Hummus
Phosphorus 138mg 176mg Hummus
Potassium 405mg 228mg Kidney beans
Sodium 1mg 379mg Kidney beans
Zinc 1mg 1.83mg Hummus
Copper 0.216mg 0.527mg Hummus
Manganese 0.43mg 0.773mg Hummus
Selenium 1.1µg 2.6µg Hummus
Vitamin A 0IU 30IU Hummus
Vitamin E 0.03mg Kidney beans
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.18mg Hummus
Vitamin B2 0.058mg 0.064mg Hummus
Vitamin B3 0.578mg 0.582mg Hummus
Vitamin B5 0.22mg 0.132mg Kidney beans
Vitamin B6 0.12mg 0.2mg Hummus
Folate 130µg 83µg Kidney beans
Vitamin K 8.4µg Kidney beans
Tryptophan 0.104mg Kidney beans
Threonine 0.319mg Kidney beans
Isoleucine 0.41mg Kidney beans
Leucine 0.736mg Kidney beans
Lysine 0.607mg Kidney beans
Methionine 0.113mg Kidney beans
Phenylalanine 0.511mg Kidney beans
Valine 0.5mg Kidney beans
Histidine 0.238mg Kidney beans
Saturated Fat 0.073g 1.437g Kidney beans
Monounsaturated Fat 0.039g 4.039g Hummus
Polyunsaturated fat 0.278g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney 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
19%
Kidney beans
16%
Hummus
Minerals Daily Need Coverage Score
38%
Kidney beans
64%
Hummus

Comparison summary

Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 1.364g)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.3)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.