Hummus vs. Bean raw — In-Depth Nutrition Comparison
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Significant differences between hummus and bean raw
- The amount of folate, selenium, vitamin B1, copper, fiber, potassium, phosphorus, iron, magnesium, and vitamin B6 in bean raw is higher than in hummus.
- Bean raw covers your daily folate needs 111% more than hummus.
- Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of hummus is 6.
Specific food types used in this comparison are Hummus, commercial and Beans, pinto, mature seeds, raw.
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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 | +147.9% |
| Contains more CalciumCalcium | +197.4% |
| Contains more PotassiumPotassium | +511% |
| Contains more IronIron | +107.8% |
| Contains more CopperCopper | +69.4% |
| Contains more ZincZinc | +24.6% |
| Contains more PhosphorusPhosphorus | +133.5% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +48.5% |
| Contains more SeleniumSelenium | +973.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +296.1% |
| Contains more Vitamin B2Vitamin B2 | +231.3% |
| Contains more Vitamin B3Vitamin B3 | +101.7% |
| Contains more Vitamin B5Vitamin B5 | +494.7% |
| Contains more Vitamin B6Vitamin B6 | +137% |
| Contains more FolateFolate | +532.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 83µg | 525µg | 111% |
| Selenium | 2.6µg | 27.9µg | 46% |
| Vitamin B1 | 0.18mg | 0.713mg | 44% |
| Copper | 0.527mg | 0.893mg | 41% |
| Fiber | 6g | 15.5g | 38% |
| Potassium | 228mg | 1393mg | 34% |
| Phosphorus | 176mg | 411mg | 34% |
| Iron | 2.44mg | 5.07mg | 33% |
| Protein | 7.9g | 21.42g | 27% |
| Magnesium | 71mg | 176mg | 25% |
| Vitamin B6 | 0.2mg | 0.474mg | 21% |
| Polyunsaturated fat | 3.613g | 0.407g | 21% |
| Carbs | 14.29g | 62.55g | 16% |
| Sodium | 379mg | 12mg | 16% |
| Manganese | 0.773mg | 1.148mg | 16% |
| Starch | 34.17g | 14% | |
| Vitamin B5 | 0.132mg | 0.785mg | 13% |
| Fats | 9.6g | 1.23g | 13% |
| Choline | 66.2mg | 12% | |
| Vitamin B2 | 0.064mg | 0.212mg | 11% |
| Monounsaturated fat | 4.039g | 0.229g | 10% |
| Calories | 166kcal | 347kcal | 9% |
| Calcium | 38mg | 113mg | 8% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin K | 5.6µg | 5% | |
| Saturated fat | 1.437g | 0.235g | 5% |
| Vitamin B3 | 0.582mg | 1.174mg | 4% |
| Zinc | 1.83mg | 2.28mg | 4% |
| Vitamin E | 0.21mg | 1% | |
| Net carbs | 8.29g | 47.05g | N/A |
| Sugar | 2.11g | N/A | |
| Tryptophan | 0.237mg | 0% | |
| Threonine | 0.81mg | 0% | |
| Isoleucine | 0.871mg | 0% | |
| Leucine | 1.558mg | 0% | |
| Lysine | 1.356mg | 0% | |
| Methionine | 0.259mg | 0% | |
| Phenylalanine | 1.095mg | 0% | |
| Valine | 0.998mg | 0% | |
| Histidine | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +680.5% |
| Contains more WaterWater | +487.7% |
| Contains more ProteinProtein | +171.1% |
| Contains more CarbsCarbs | +337.7% |
| Contains more OtherOther | +114.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1663.8% |
| Contains more Poly. FatPolyunsaturated fat | +787.7% |
| Contains less Sat. FatSaturated fat | -83.6% |