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Chickpea vs Hummus - In-Depth Nutrition Comparison

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The main differences between Chickpea and Hummus

  • Chickpea is richer than Hummus in Manganese, Folate, Vitamin B5, Vitamin B6, Fiber, Vitamin B1, Iron, Potassium, and Copper.
  • Daily need coverage for Manganese from Chickpea is 893% higher.
  • Chickpea contains 12 times more Vitamin B5 than Hummus. Chickpea contains 1.588mg of Vitamin B5, while Hummus contains 0.132mg.
  • Chickpea contains less Sodium.

Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Hummus, commercial.

Infographic

Chickpea vs Hummus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +76.6%
Contains more Calcium +50%
Contains more Potassium +214.9%
Contains more Magnesium +11.3%
Contains more Copper +24.5%
Contains more Zinc +50.8%
Contains more Phosphorus +43.2%
Contains less Sodium -93.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Contains more Iron +76.6%
Contains more Calcium +50%
Contains more Potassium +214.9%
Contains more Magnesium +11.3%
Contains more Copper +24.5%
Contains more Zinc +50.8%
Contains more Phosphorus +43.2%
Contains less Sodium -93.7%

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
:
0
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin A +123.3%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B3 +164.8%
Contains more Vitamin B5 +1103%
Contains more Vitamin B6 +167.5%
Contains more Folate +571.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Contains more Vitamin C +∞%
Contains more Vitamin A +123.3%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B3 +164.8%
Contains more Vitamin B5 +1103%
Contains more Vitamin B6 +167.5%
Contains more Folate +571.1%

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
74
Chickpea
16
Hummus
Mineral Summary Score
88
Chickpea
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
123%
Chickpea
47%
Hummus
Carbohydrates
63%
Chickpea
14%
Hummus
Fats
28%
Chickpea
44%
Hummus

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 10.7g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 30)
Which food contains less Sodium?
Chickpea
Chickpea contains less Sodium (difference - 355mg)
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 0.834g)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $0.5)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Chickpea Hummus Opinion
Calories 378 166 Chickpea
Protein 20.47 7.9 Chickpea
Fats 6.04 9.6 Hummus
Vitamin C 4 0 Chickpea
Carbs 62.95 14.29 Chickpea
Cholesterol 0 0
Vitamin D 0 0
Iron 4.31 2.44 Chickpea
Calcium 57 38 Chickpea
Potassium 718 228 Chickpea
Magnesium 79 71 Chickpea
Sugar 10.7 Hummus
Fiber 12.2 6 Chickpea
Copper 0.656 0.527 Chickpea
Zinc 2.76 1.83 Chickpea
Starch
Phosphorus 252 176 Chickpea
Sodium 24 379 Chickpea
Vitamin A 67 30 Chickpea
Vitamin E 0.82 Chickpea
Vitamin D 0 0
Vitamin B1 0.477 0.18 Chickpea
Vitamin B2 0.212 0.064 Chickpea
Vitamin B3 1.541 0.582 Chickpea
Vitamin B5 1.588 0.132 Chickpea
Vitamin B6 0.535 0.2 Chickpea
Vitamin B12 0 0
Vitamin K 9 Chickpea
Folate 557 83 Chickpea
Trans Fat 0 Hummus
Saturated Fat 0.603 1.437 Chickpea
Monounsaturated Fat 1.377 4.039 Hummus
Polyunsaturated fat 2.731 3.613 Hummus
Tryptophan 0.2 Chickpea
Threonine 0.766 Chickpea
Isoleucine 0.882 Chickpea
Leucine 1.465 Chickpea
Lysine 1.377 Chickpea
Methionine 0.27 Chickpea
Phenylalanine 1.103 Chickpea
Valine 0.865 Chickpea
Histidine 0.566 Chickpea
Fructose

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. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.