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, fats, phosphorus, magnesium, protein, 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Hummus

Beans

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Hummus

Beans

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	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.06mg

~equal in Vitamin B12 ~0µg

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%
Phosphorus	176mg	104mg	10%
Monounsaturated fat	4.039g	0.035g	10%
Magnesium	71mg	32mg	9%
Protein	7.9g	4.8g	6%
Choline		30.8mg	6%
Saturated fat	1.437g	0.103g	6%
Vitamin B6	0.2mg	0.13mg	5%
Zinc	1.83mg	1.4mg	4%
Calories	166kcal	105kcal	3%
Vitamin C	0mg	3.1mg	3%
Selenium	2.6µg	4.5µg	3%
Vitamin B1	0.18mg	0.15mg	3%
Vitamin B5	0.132mg		3%
Carbs	14.29g	20.49g	2%
Potassium	228mg	296mg	2%
Fiber	6g	5.5g	2%
Calcium	38mg	50mg	1%
Vitamin A		5µg	1%
Vitamin E		0.15mg	1%
Vitamin B3	0.582mg	0.43mg	1%
Vitamin K		0.8µg	1%
Protein per 100 calories	4.8g	4.6g	N/A
Calories per 10 g protein	210kcal	219kcal	N/A
Weight per 100 calories	60g	95g	N/A
Unsaturated / Saturated Fat ratio	5.3	2	N/A
Net carbs	8.29g	14.99g	N/A
Sugar		7.78g	N/A
Vitamin B2	0.064mg	0.06mg	0%