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.
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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 | +∞% |
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% |
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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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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
14%
11%
Minerals Daily Need Coverage Score
64%
25%
Comparison summary
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Hummus is relatively richer in minerals
Which food contains less Sodium?
Beans contains less Sodium (difference - 378mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 1.334g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)
Which food is richer in vitamins?
?
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.