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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +39.5%
Contains less Sodium -98.2%
Contains more Iron +39.4%
Contains more Magnesium +12.7%
Contains more Phosphorus +12.8%
Contains more Zinc +120.5%
Contains more Copper +279.1%
Equal in Potassium - 228
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Calcium +39.5%
Contains less Sodium -98.2%
Contains more Iron +39.4%
Contains more Magnesium +12.7%
Contains more Phosphorus +12.8%
Contains more Zinc +120.5%
Contains more Copper +279.1%
Equal in Potassium - 228

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 B2 +17.2%
Contains more Vitamin B3 +157.7%
Contains more Vitamin B5 +228%
Contains more Folate +13.3%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +244.8%
Equal in Vitamin A - 30
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
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 B2 +17.2%
Contains more Vitamin B3 +157.7%
Contains more Vitamin B5 +228%
Contains more Folate +13.3%
Contains more Vitamin B1 +20%
Contains more Vitamin B6 +244.8%
Equal in Vitamin A - 30

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

All nutrients comparison - raw data values

Nutrient Black gram Hummus Opinion
Net carbs 11.94g 8.29g Black gram
Protein 7.54g 7.9g Hummus
Fats 0.55g 9.6g Hummus
Carbs 18.34g 14.29g Black gram
Calories 105kcal 166kcal Hummus
Starch g g
Fructose g g
Sugar 2.01g g Hummus
Fiber 6.4g 6g Black gram
Calcium 53mg 38mg Black gram
Iron 1.75mg 2.44mg Hummus
Magnesium 63mg 71mg Hummus
Phosphorus 156mg 176mg Hummus
Potassium 231mg 228mg Black gram
Sodium 7mg 379mg Black gram
Zinc 0.83mg 1.83mg Hummus
Copper 0.139mg 0.527mg Hummus
Vitamin A 31IU 30IU Black gram
Vitamin E 0.15mg mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.18mg Hummus
Vitamin B2 0.075mg 0.064mg Black gram
Vitamin B3 1.5mg 0.582mg Black gram
Vitamin B5 0.433mg 0.132mg Black gram
Vitamin B6 0.058mg 0.2mg Hummus
Folate 94µg 83µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Black gram
Tryptophan 0.078mg mg Black gram
Threonine 0.262mg mg Black gram
Isoleucine 0.385mg mg Black gram
Leucine 0.625mg mg Black gram
Lysine 0.5mg mg Black gram
Methionine 0.11mg mg Black gram
Phenylalanine 0.44mg mg Black gram
Valine 0.423mg mg Black gram
Histidine 0.211mg mg Black gram
Cholesterol 0mg 0mg
Trans Fat 0g g Hummus
Saturated Fat 0.038g 1.437g Black gram
Monounsaturated Fat 0.029g 4.039g Hummus
Polyunsaturated fat 0.359g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram 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
17
Black gram
16
Hummus
Mineral Summary Score
35
Black gram
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
45%
Black gram
47%
Hummus
Carbohydrates
18%
Black gram
14%
Hummus
Fats
3%
Black gram
44%
Hummus

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 372mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.399g)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)

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. 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.