Hummus vs. Beans — In-Depth Nutrition Comparison
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What are the differences between hummus and beans?
- The amount of copper, iron, folate, phosphorus, magnesium, and vitamin B6 in hummus is higher than in beans.
- Hummus's daily need coverage for copper is 36% more.
- Beans contain 379 times less sodium than hummus. Hummus contains 379mg of sodium, while beans contain 1mg.
- Hummus has a lower glycemic index (6) than beans (33).
We used Hummus, commercial and Beans, baked, canned, no salt added types in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +121.9% |
| Contains more IronIron | +741.4% |
| Contains more CopperCopper | +155.8% |
| Contains more ZincZinc | +30.7% |
| Contains more PhosphorusPhosphorus | +69.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +31.6% |
| Contains more PotassiumPotassium | +29.8% |
| Contains less SodiumSodium | -99.7% |
| Contains more SeleniumSelenium | +73.1% |
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 B1Vitamin B1 | +20% |
| Contains more Vitamin B3Vitamin B3 | +35.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +53.8% |
| Contains more FolateFolate | +245.8% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.206mg | 36% |
| Manganese | 0.773mg | 34% | |
| Iron | 2.44mg | 0.29mg | 27% |
| Polyunsaturated fat | 3.613g | 0.172g | 23% |
| Sodium | 379mg | 1mg | 16% |
| Folate | 83µg | 24µg | 15% |
| Fats | 9.6g | 0.4g | 14% |
| Monounsaturated fat | 4.039g | 0.035g | 10% |
| Phosphorus | 176mg | 104mg | 10% |
| Magnesium | 71mg | 32mg | 9% |
| Saturated fat | 1.437g | 0.103g | 6% |
| Choline | 30.8mg | 6% | |
| Protein | 7.9g | 4.8g | 6% |
| Vitamin B6 | 0.2mg | 0.13mg | 5% |
| Zinc | 1.83mg | 1.4mg | 4% |
| Vitamin B5 | 0.132mg | 3% | |
| Vitamin B1 | 0.18mg | 0.15mg | 3% |
| Selenium | 2.6µg | 4.5µg | 3% |
| Calories | 166kcal | 105kcal | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Fiber | 6g | 5.5g | 2% |
| Potassium | 228mg | 296mg | 2% |
| Carbs | 14.29g | 20.49g | 2% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin A | 5µg | 1% | |
| Vitamin B3 | 0.582mg | 0.43mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Calcium | 38mg | 50mg | 1% |
| Net carbs | 8.29g | 14.99g | N/A |
| Sugar | 7.78g | N/A | |
| Vitamin B2 | 0.064mg | 0.06mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +64.6% |
| Contains more FatsFats | +2300% |
| Contains more CarbsCarbs | +43.4% |
~equal in
Water
~72.6g
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +11440% |
| Contains more Poly. FatPolyunsaturated fat | +2000.6% |
| Contains less Sat. FatSaturated fat | -92.8% |
