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  6. Black gram vs. Hummus

Black gram vs. Hummus — In-Depth Nutrition Comparison

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Important differences between black gram and hummus

  • Black gram has more vitamin B5 and vitamin B3; however, hummus has more copper, manganese, vitamin B6, zinc, and iron.
  • Hummus's daily need coverage for copper is 43% more.
  • Black gram has 3 times more vitamin B5 than hummus. Black gram has 0.433mg of vitamin B5, while hummus has 0.132mg.
  • Black gram is lower in saturated fat.
  • Black gram has a higher glycemic index than hummus.

The food varieties used in the comparison are Mungo beans, mature seeds, cooked, boiled, without salt 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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
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 CalciumCalcium +39.5%
Contains less SodiumSodium -98.2%
Contains more MagnesiumMagnesium +12.7%
Contains more IronIron +39.4%
Contains more CopperCopper +279.1%
Contains more ZincZinc +120.5%
Contains more PhosphorusPhosphorus +12.8%
Contains more ManganeseManganese +87.6%
~equal in Potassium ~228mg
~equal in Selenium ~2.6µg

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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71%
Hummus
Hummus
2
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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +17.2%
Contains more Vitamin B3Vitamin B3 +157.7%
Contains more Vitamin B5Vitamin B5 +228%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +13.3%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B6Vitamin B6 +244.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Hummus DV% diff.
Copper 0.139mg 0.527mg 43%
Polyunsaturated fat 0.359g 3.613g 22%
Sodium 7mg 379mg 16%
Manganese 0.412mg 0.773mg 16%
Fats 0.55g 9.6g 14%
Vitamin B6 0.058mg 0.2mg 11%
Monounsaturated fat 0.029g 4.039g 10%
Iron 1.75mg 2.44mg 9%
Zinc 0.83mg 1.83mg 9%
Vitamin B3 1.5mg 0.582mg 6%
Vitamin B5 0.433mg 0.132mg 6%
Saturated fat 0.038g 1.437g 6%
Choline 29.6mg 5%
Calories 105kcal 166kcal 3%
Phosphorus 156mg 176mg 3%
Vitamin B1 0.15mg 0.18mg 3%
Folate 94µg 83µg 3%
Magnesium 63mg 71mg 2%
Calcium 53mg 38mg 2%
Fiber 6.4g 6g 2%
Vitamin K 2.7µg 2%
Protein 7.54g 7.9g 1%
Vitamin C 1mg 0mg 1%
Carbs 18.34g 14.29g 1%
Vitamin E 0.15mg 1%
Vitamin B2 0.075mg 0.064mg 1%
Net carbs 11.94g 8.29g N/A
Potassium 231mg 228mg 0%
Sugar 2.01g N/A
Vitamin A 2µg 0%
Selenium 2.5µg 2.6µg 0%
Tryptophan 0.078mg 0%
Threonine 0.262mg 0%
Isoleucine 0.385mg 0%
Leucine 0.625mg 0%
Lysine 0.5mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.44mg 0%
Valine 0.423mg 0%
Histidine 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 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 +28.3%
Contains more FatsFats +1645.5%
Contains more OtherOther +52.8%
~equal in Protein ~7.9g
~equal in Water ~66.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 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 -97.4%
Contains more Mono. FatMonounsaturated fat +13827.6%
Contains more Poly. FatPolyunsaturated fat +906.4%

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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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.