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
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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 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
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
Saturated fat:
Sat. Fat
0.098 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
14%
Minerals Daily Need Coverage Score
43%
64%
Comparison summary
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 379mg)
Which food is lower in Saturated fat?
Navy beans is lower in Saturated fat (difference - 1.339g)
Which food is cheaper?
Navy beans is cheaper (difference - $0.2)
Which food is richer in vitamins?
Navy beans is relatively richer in vitamins
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Hummus is relatively richer in minerals