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Navy bean vs Hummus - In-Depth Nutrition Comparison

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The main differences between Navy bean and Hummus

  • Navy bean is richer in Vitamin B1, Vitamin B5, Folate, and Vitamin B2, yet Hummus is richer in Vitamin C, Copper, Manganese, Phosphorus, and Zinc.
  • Daily need coverage for Vitamin C from Navy bean is 21% higher.
  • Navy bean contains 6 times more Vitamin B5 than Hummus. Navy bean contains 0.825mg of Vitamin B5, while Hummus contains 0.132mg.
  • Navy bean contains less Sodium.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Hummus, commercial.

Infographic

Navy 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 Magnesium +42.3%
Contains more Potassium +34.6%
Contains less Sodium -96.6%
Contains more Calcium +153.3%
Contains more Iron +26.4%
Contains more Phosphorus +76%
Contains more Zinc +105.6%
Contains more Copper +48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Magnesium +42.3%
Contains more Potassium +34.6%
Contains less Sodium -96.6%
Contains more Calcium +153.3%
Contains more Iron +26.4%
Contains more Phosphorus +76%
Contains more Zinc +105.6%
Contains more Copper +48%

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
:
2
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +235.9%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +525%
Contains more Folate +59%
Contains more Vitamin A +650%
Equal in Vitamin B6 - 0.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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 +116.7%
Contains more Vitamin B2 +235.9%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +525%
Contains more Folate +59%
Contains more Vitamin A +650%
Equal in Vitamin B6 - 0.2

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

All nutrients comparison - raw data values

Nutrient Navy bean Hummus Opinion
Net carbs 13.05g 8.29g Navy bean
Protein 6.15g 7.9g Hummus
Fats 0.7g 9.6g Hummus
Carbs 13.05g 14.29g Hummus
Calories 67kcal 166kcal Hummus
Starch g g
Fructose g g
Sugar g g
Fiber g 6g Hummus
Calcium 15mg 38mg Hummus
Iron 1.93mg 2.44mg Hummus
Magnesium 101mg 71mg Navy bean
Phosphorus 100mg 176mg Hummus
Potassium 307mg 228mg Navy bean
Sodium 13mg 379mg Navy bean
Zinc 0.89mg 1.83mg Hummus
Copper 0.356mg 0.527mg Hummus
Vitamin A 4IU 30IU Hummus
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Navy bean
Vitamin B1 0.39mg 0.18mg Navy bean
Vitamin B2 0.215mg 0.064mg Navy bean
Vitamin B3 1.22mg 0.582mg Navy bean
Vitamin B5 0.825mg 0.132mg Navy bean
Vitamin B6 0.191mg 0.2mg Hummus
Folate 132µg 83µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.064mg mg Navy bean
Threonine 0.258mg mg Navy bean
Isoleucine 0.273mg mg Navy bean
Leucine 0.442mg mg Navy bean
Lysine 0.35mg mg Navy bean
Methionine 0.064mg mg Navy bean
Phenylalanine 0.31mg mg Navy bean
Valine 0.316mg mg Navy bean
Histidine 0.172mg mg Navy bean
Cholesterol 0mg 0mg
Trans Fat 0g g Hummus
Saturated Fat 0.085g 1.437g Navy bean
Monounsaturated Fat 0.052g 4.039g Hummus
Polyunsaturated fat 0.407g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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
35
Navy bean
16
Hummus
Mineral Summary Score
45
Navy 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
37%
Navy bean
47%
Hummus
Carbohydrates
13%
Navy bean
14%
Hummus
Fats
3%
Navy bean
44%
Hummus

Comparison summary

Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 366mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 1.352g)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.2)
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.