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  6. Kidney beans vs. Hummus

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.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Hummus
Hummus
6
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 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%
~equal in Calcium ~38mg
~equal in Iron ~2.44mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Hummus
Hummus
3
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 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%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.582mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Hummus 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 -94.9%
Contains more Mono. FatMonounsaturated fat +10256.4%
Contains more Poly. FatPolyunsaturated fat +1199.6%

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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.