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  6. Black gram vs. Hummus

Black gram vs. Hummus — In-Depth Nutrition Comparison

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Differences between black gram and hummus

  • Hummus contains less iron, copper, fiber, magnesium, folate, manganese, phosphorus, potassium, and vitamin B5 than black gram.
  • Black gram's daily need coverage for iron is 64% higher.
  • Hummus contains 7 times less vitamin B5 than black gram. Black gram contains 0.906mg of vitamin B5, while hummus contains 0.132mg.
  • The amount of sodium in black gram is lower.
  • Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of black gram is 43.

The food types used in this comparison are Mungo beans, mature seeds, raw and Hummus, commercial.

Infographic

Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Hummus
Hummus
0
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 MagnesiumMagnesium +276.1%
Contains more CalciumCalcium +263.2%
Contains more PotassiumPotassium +331.1%
Contains more IronIron +210.2%
Contains more CopperCopper +86.1%
Contains more ZincZinc +83.1%
Contains more PhosphorusPhosphorus +115.3%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +97.5%
Contains more SeleniumSelenium +215.4%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Hummus
Hummus
0
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +51.7%
Contains more Vitamin B2Vitamin B2 +296.9%
Contains more Vitamin B3Vitamin B3 +148.6%
Contains more Vitamin B5Vitamin B5 +586.4%
Contains more Vitamin B6Vitamin B6 +40.5%
Contains more FolateFolate +160.2%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Hummus DV% diff.
Iron 7.57mg 2.44mg 64%
Copper 0.981mg 0.527mg 50%
Fiber 18.3g 6g 49%
Magnesium 267mg 71mg 47%
Protein 25.21g 7.9g 35%
Manganese 1.527mg 0.773mg 33%
Folate 216µg 83µg 33%
Phosphorus 379mg 176mg 29%
Potassium 983mg 228mg 22%
Polyunsaturated fat 1.071g 3.613g 17%
Carbs 58.99g 14.29g 15%
Vitamin B5 0.906mg 0.132mg 15%
Sodium 38mg 379mg 15%
Vitamin B2 0.254mg 0.064mg 15%
Zinc 3.35mg 1.83mg 14%
Fats 1.64g 9.6g 12%
Calcium 138mg 38mg 10%
Monounsaturated fat 0.085g 4.039g 10%
Selenium 8.2µg 2.6µg 10%
Calories 341kcal 166kcal 9%
Vitamin B1 0.273mg 0.18mg 8%
Vitamin B6 0.281mg 0.2mg 6%
Saturated fat 0.114g 1.437g 6%
Vitamin B3 1.447mg 0.582mg 5%
Net carbs 40.69g 8.29g N/A
Vitamin A 1µg 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 ProteinProtein +219.1%
Contains more CarbsCarbs +312.8%
Contains more OtherOther +107.4%
Contains more FatsFats +485.4%
Contains more WaterWater +516.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 -92.1%
Contains more Mono. FatMonounsaturated fat +4651.8%
Contains more Poly. FatPolyunsaturated fat +237.3%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.