Chickpeas vs. Hummus — In-Depth Nutrition Comparison
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A recap on differences between chickpeas and hummus
- Chickpeas are higher in folate, manganese, fiber, and iron, yet hummus is higher in copper, magnesium, and vitamin B1.
- Chickpeas cover your daily folate needs 22% more than hummus.
- The amount of saturated fat in chickpeas is lower.
- The glycemic index of hummus 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 AVitamin A | +∞% |
| 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 B1Vitamin B1 | +55.2% |
| Contains more Vitamin B3Vitamin B3 | +10.6% |
| Contains more Vitamin B6Vitamin B6 | +43.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 172µg | 83µg | 22% |
| Copper | 0.352mg | 0.527mg | 19% |
| Polyunsaturated fat | 1.156g | 3.613g | 16% |
| Sodium | 7mg | 379mg | 16% |
| Fats | 2.59g | 9.6g | 11% |
| Manganese | 1.03mg | 0.773mg | 11% |
| Monounsaturated fat | 0.583g | 4.039g | 9% |
| Choline | 42.8mg | 8% | |
| Fiber | 7.6g | 6g | 6% |
| Iron | 2.89mg | 2.44mg | 6% |
| Saturated fat | 0.269g | 1.437g | 5% |
| Vitamin B1 | 0.116mg | 0.18mg | 5% |
| Vitamin B6 | 0.139mg | 0.2mg | 5% |
| Magnesium | 48mg | 71mg | 5% |
| Carbs | 27.42g | 14.29g | 4% |
| Vitamin K | 4µg | 3% | |
| Zinc | 1.53mg | 1.83mg | 3% |
| Vitamin B5 | 0.286mg | 0.132mg | 3% |
| Potassium | 291mg | 228mg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Selenium | 3.7µg | 2.6µg | 2% |
| Protein | 8.86g | 7.9g | 2% |
| Phosphorus | 168mg | 176mg | 1% |
| Calcium | 49mg | 38mg | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Calories | 164kcal | 166kcal | 0% |
| Net carbs | 19.82g | 8.29g | N/A |
| Sugar | 4.8g | N/A | |
| Vitamin A | 1µg | 0% | |
| Vitamin B2 | 0.063mg | 0.064mg | 0% |
| Vitamin B3 | 0.526mg | 0.582mg | 0% |
| Tryptophan | 0.085mg | 0% | |
| Threonine | 0.329mg | 0% | |
| Isoleucine | 0.38mg | 0% | |
| Leucine | 0.631mg | 0% | |
| Lysine | 0.593mg | 0% | |
| Methionine | 0.116mg | 0% | |
| Phenylalanine | 0.475mg | 0% | |
| Valine | 0.372mg | 0% | |
| Histidine | 0.244mg | 0% |
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% |
