Chickpeas vs. Hummus — In-Depth Nutrition Comparison
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A recap on differences between Chickpeas and Hummus
- Chickpeas is higher in Folate, Manganese, Fiber, and Iron, yet Hummus is higher in Copper, Magnesium, and Vitamin B1.
- Chickpeas covers your daily Folate needs 22% more than Hummus.
- The amount of Saturated Fat in Chickpeas is lower.
Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Hummus, commercial.
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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 | +28.9% |
| Contains more PotassiumPotassium | +27.6% |
| Contains more IronIron | +18.4% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +33.2% |
| Contains more SeleniumSelenium | +42.3% |
| Contains more MagnesiumMagnesium | +47.9% |
| Contains more CopperCopper | +49.7% |
| Contains more ZincZinc | +19.6% |
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 B5Vitamin B5 | +116.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +107.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +11.1% |
| Contains more Vitamin B1Vitamin B1 | +55.2% |
| Contains more Vitamin B3Vitamin B3 | +10.6% |
| Contains more Vitamin B6Vitamin B6 | +43.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.2% |
| Contains more CarbsCarbs | +91.9% |
| Contains more FatsFats | +270.7% |
| Contains more WaterWater | +10.6% |
| Contains more OtherOther | +76.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -81.3% |
| Contains more Mono. FatMonounsaturated Fat | +592.8% |
| Contains more Poly. FatPolyunsaturated fat | +212.5% |
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 Sugar |
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| Lower in Glycemic Index |
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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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 164kcal | 166kcal |
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| Protein | 8.86g | 7.9g |
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| Fats | 2.59g | 9.6g |
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| Vitamin C | 1.3mg | 0mg |
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| Net carbs | 19.82g | 8.29g |
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| Carbs | 27.42g | 14.29g |
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| Magnesium | 48mg | 71mg |
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| Calcium | 49mg | 38mg |
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| Potassium | 291mg | 228mg |
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| Iron | 2.89mg | 2.44mg |
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| Sugar | 4.8g |
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| Fiber | 7.6g | 6g |
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| Copper | 0.352mg | 0.527mg |
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| Zinc | 1.53mg | 1.83mg |
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| Phosphorus | 168mg | 176mg |
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| Sodium | 7mg | 379mg |
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| Vitamin A | 27IU | 30IU |
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| Vitamin A | 1µg |
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| Vitamin E | 0.35mg |
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| Manganese | 1.03mg | 0.773mg |
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| Selenium | 3.7µg | 2.6µg |
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| Vitamin B1 | 0.116mg | 0.18mg |
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| Vitamin B2 | 0.063mg | 0.064mg |
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| Vitamin B3 | 0.526mg | 0.582mg |
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| Vitamin B5 | 0.286mg | 0.132mg |
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| Vitamin B6 | 0.139mg | 0.2mg |
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| Vitamin K | 4µg |
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| Folate | 172µg | 83µg |
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| Choline | 42.8mg |
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| Saturated Fat | 0.269g | 1.437g |
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| Monounsaturated Fat | 0.583g | 4.039g |
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| Polyunsaturated fat | 1.156g | 3.613g |
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| Tryptophan | 0.085mg |
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| Threonine | 0.329mg |
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| Isoleucine | 0.38mg |
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| Leucine | 0.631mg |
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| Lysine | 0.593mg |
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| Methionine | 0.116mg |
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| Phenylalanine | 0.475mg |
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| Valine | 0.372mg |
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| Histidine | 0.244mg |
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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%
15%
Minerals Daily Need Coverage Score
57%
64%
Comparison summary
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 30)
Which food contains less Sodium?
Chickpeas contains less Sodium (difference - 372mg)
Which food is lower in Saturated Fat?
Chickpeas is lower in Saturated Fat (difference - 1.168g)
Which food is cheaper?
Chickpeas is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.