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Hummus vs Bean - In-Depth Nutrition Comparison

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Significant differences between Hummus and Bean

  • The amount of Folate, Selenium, Vitamin B1, Copper, Fiber, Potassium, Phosphorus, Iron, Magnesium, and Vitamin B6 in Bean is higher than in Hummus.
  • Bean covers your daily Folate needs 111% more than Hummus.

Specific food types used in this comparison are Hummus, commercial and Beans, pinto, mature seeds, raw.

Infographic

Hummus vs Bean infographic
Infographic link

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
Hummus
0
:
8
Bean
Contains more Calcium +197.4%
Contains more Iron +107.8%
Contains more Magnesium +147.9%
Contains more Phosphorus +133.5%
Contains more Potassium +511%
Contains less Sodium -96.8%
Contains more Zinc +24.6%
Contains more Copper +69.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Calcium +197.4%
Contains more Iron +107.8%
Contains more Magnesium +147.9%
Contains more Phosphorus +133.5%
Contains more Potassium +511%
Contains less Sodium -96.8%
Contains more Zinc +24.6%
Contains more Copper +69.4%

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
Hummus
1
:
9
Bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +296.1%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B3 +101.7%
Contains more Vitamin B5 +494.7%
Contains more Vitamin B6 +137%
Contains more Folate +532.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +296.1%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B3 +101.7%
Contains more Vitamin B5 +494.7%
Contains more Vitamin B6 +137%
Contains more Folate +532.5%

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.
Hummus Bean
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Hummus Bean Opinion
Net carbs 8.29g 47.05g Bean
Protein 7.9g 21.42g Bean
Fats 9.6g 1.23g Hummus
Carbs 14.29g 62.55g Bean
Calories 166kcal 347kcal Bean
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar g 2.11g Hummus
Fiber 6g 15.5g Bean
Calcium 38mg 113mg Bean
Iron 2.44mg 5.07mg Bean
Magnesium 71mg 176mg Bean
Phosphorus 176mg 411mg Bean
Potassium 228mg 1393mg Bean
Sodium 379mg 12mg Bean
Zinc 1.83mg 2.28mg Bean
Copper 0.527mg 0.893mg Bean
Vitamin A 30IU 0IU Hummus
Vitamin E mg 0.21mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.18mg 0.713mg Bean
Vitamin B2 0.064mg 0.212mg Bean
Vitamin B3 0.582mg 1.174mg Bean
Vitamin B5 0.132mg 0.785mg Bean
Vitamin B6 0.2mg 0.474mg Bean
Folate 83µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K µg 5.6µg Bean
Tryptophan mg 0.237mg Bean
Threonine mg 0.81mg Bean
Isoleucine mg 0.871mg Bean
Leucine mg 1.558mg Bean
Lysine mg 1.356mg Bean
Methionine mg 0.259mg Bean
Phenylalanine mg 1.095mg Bean
Valine mg 0.998mg Bean
Histidine mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Hummus
Saturated Fat 1.437g 0.235g Bean
Monounsaturated Fat 4.039g 0.229g Hummus
Polyunsaturated fat 3.613g 0.407g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Bean
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
16
Hummus
70
Bean
Mineral Summary Score
66
Hummus
126
Bean

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
47%
Hummus
129%
Bean
Carbohydrates
14%
Hummus
63%
Bean
Fats
44%
Hummus
6%
Bean

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 367mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.202g)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)

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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.