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  6. Navy beans vs. Hummus

Navy beans vs. Hummus — In-Depth Nutrition Comparison

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What are the main differences between navy beans and hummus?

  • Navy beans are richer in fiber and folate, while hummus is higher in copper, manganese, and zinc.
  • Hummus's daily need coverage for copper is 35% higher.
  • Hummus has 2 times less fiber than navy beans. Navy beans have 10.5g of fiber, while hummus has 6g.
  • Navy beans are lower in saturated fat.
  • Navy beans have a higher glycemic index (39) than hummus (6).

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

Infographic

Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Hummus
Hummus
5
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 CalciumCalcium +81.6%
Contains more PotassiumPotassium +70.6%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +11.5%
Contains more MagnesiumMagnesium +34%
Contains more CopperCopper +151%
Contains more ZincZinc +77.7%
Contains more PhosphorusPhosphorus +22.2%
Contains more ManganeseManganese +46.7%
~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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Hummus
Hummus
1
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 +31.7%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more Vitamin B5Vitamin B5 +101.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +68.7%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +44.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.064mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Hummus DV% diff.
Copper 0.21mg 0.527mg 35%
Polyunsaturated fat 0.49g 3.613g 21%
Fiber 10.5g 6g 18%
Sodium 0mg 379mg 16%
Fats 0.62g 9.6g 14%
Folate 140µg 83µg 14%
Manganese 0.527mg 0.773mg 11%
Monounsaturated fat 0.142g 4.039g 10%
Choline 44.7mg 8%
Zinc 1.03mg 1.83mg 7%
Saturated fat 0.098g 1.437g 6%
Starch 15.4g 6%
Phosphorus 144mg 176mg 5%
Vitamin B1 0.237mg 0.18mg 5%
Vitamin B6 0.138mg 0.2mg 5%
Potassium 389mg 228mg 5%
Magnesium 53mg 71mg 4%
Carbs 26.05g 14.29g 4%
Vitamin B5 0.266mg 0.132mg 3%
Calcium 69mg 38mg 3%
Vitamin K 0.6µg 1%
Calories 140kcal 166kcal 1%
Protein 8.23g 7.9g 1%
Selenium 2.9µg 2.6µg 1%
Iron 2.36mg 2.44mg 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 15.55g 8.29g N/A
Sugar 0.37g N/A
Vitamin E 0.01mg 0%
Vitamin B2 0.066mg 0.064mg 0%
Vitamin B3 0.649mg 0.582mg 0%
Tryptophan 0.1mg 0%
Threonine 0.289mg 0%
Isoleucine 0.387mg 0%
Leucine 0.7mg 0%
Lysine 0.52mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.471mg 0%
Valine 0.504mg 0%
Histidine 0.206mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Hummus
Hummus
3
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 +82.3%
Contains more FatsFats +1448.4%
Contains more OtherOther +25.6%
~equal in Protein ~7.9g
~equal in Water ~66.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 -93.2%
Contains more Mono. FatMonounsaturated fat +2744.4%
Contains more Poly. FatPolyunsaturated fat +637.3%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.