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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 Calcium +50%
Contains more Iron +76.6%
Contains more Magnesium +11.3%
Contains more Phosphorus +43.2%
Contains more Potassium +214.9%
Contains less Sodium -93.7%
Contains more Zinc +50.8%
Contains more Copper +24.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Calcium +50%
Contains more Iron +76.6%
Contains more Magnesium +11.3%
Contains more Phosphorus +43.2%
Contains more Potassium +214.9%
Contains less Sodium -93.7%
Contains more Zinc +50.8%
Contains more Copper +24.5%

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 A +123.3%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
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 A +123.3%
Contains more Vitamin C +∞%
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%

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

All nutrients comparison - raw data values

Nutrient Chickpea Hummus Opinion
Net carbs 50.75g 8.29g Chickpea
Protein 20.47g 7.9g Chickpea
Fats 6.04g 9.6g Hummus
Carbs 62.95g 14.29g Chickpea
Calories 378kcal 166kcal Chickpea
Starch g g
Fructose g g
Sugar 10.7g g Hummus
Fiber 12.2g 6g Chickpea
Calcium 57mg 38mg Chickpea
Iron 4.31mg 2.44mg Chickpea
Magnesium 79mg 71mg Chickpea
Phosphorus 252mg 176mg Chickpea
Potassium 718mg 228mg Chickpea
Sodium 24mg 379mg Chickpea
Zinc 2.76mg 1.83mg Chickpea
Copper 0.656mg 0.527mg Chickpea
Vitamin A 67IU 30IU Chickpea
Vitamin E 0.82mg mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.18mg Chickpea
Vitamin B2 0.212mg 0.064mg Chickpea
Vitamin B3 1.541mg 0.582mg Chickpea
Vitamin B5 1.588mg 0.132mg Chickpea
Vitamin B6 0.535mg 0.2mg Chickpea
Folate 557µg 83µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg µg Chickpea
Tryptophan 0.2mg mg Chickpea
Threonine 0.766mg mg Chickpea
Isoleucine 0.882mg mg Chickpea
Leucine 1.465mg mg Chickpea
Lysine 1.377mg mg Chickpea
Methionine 0.27mg mg Chickpea
Phenylalanine 1.103mg mg Chickpea
Valine 0.865mg mg Chickpea
Histidine 0.566mg mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Hummus
Saturated Fat 0.603g 1.437g Chickpea
Monounsaturated Fat 1.377g 4.039g Hummus
Polyunsaturated fat 2.731g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea 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
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

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)

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.