Hummus vs. Adzuki bean — In-Depth Nutrition Comparison

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Significant differences between hummus and adzuki beans

Hummus has more copper, fats, manganese, vitamin B6, and iron; however, adzuki beans are richer in folate, potassium, and vitamin B5.
Hummus covers your daily copper needs 25% more than adzuki beans.
Adzuki beans have 96 times less fats than hummus. Hummus has 9.6g of fats, while adzuki beans have 0.1g.
Adzuki beans contain less sodium.
Adzuki beans have a higher glycemic index. The glycemic index of adzuki beans is 29, while the glycemic index of hummus is 6.

Specific food types used in this comparison are Hummus, commercial and Beans, adzuki, mature seeds, cooked, boiled, without salt.

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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

Adzuki bean

Contains more MagnesiumMagnesium	+36.5%
Contains more CalciumCalcium	+35.7%
Contains more IronIron	+22%
Contains more CopperCopper	+76.8%
Contains more ManganeseManganese	+34.9%
Contains more SeleniumSelenium	+116.7%

Contains more PotassiumPotassium	+133.3%
Contains less SodiumSodium	-97.9%

~equal in Zinc ~1.77mg

~equal in Phosphorus ~168mg

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

Adzuki bean

Contains more Vitamin B1Vitamin B1	+56.5%
Contains more Vitamin B6Vitamin B6	+108.3%

Contains more Vitamin B3Vitamin B3	+23.2%
Contains more Vitamin B5Vitamin B5	+225.8%
Contains more FolateFolate	+45.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B2 ~0.064mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.527mg	0.298mg	25%
Polyunsaturated fat	3.613g	0.021g	24%
Sodium	379mg	8mg	16%
Fats	9.6g	0.1g	15%
Folate	83µg	121µg	10%
Monounsaturated fat	4.039g	0.009g	10%
Potassium	228mg	532mg	9%
Manganese	0.773mg	0.573mg	9%
Vitamin B6	0.2mg	0.096mg	8%
Iron	2.44mg	2mg	6%
Vitamin B5	0.132mg	0.43mg	6%
Saturated fat	1.437g	0.036g	6%
Magnesium	71mg	52mg	5%
Fiber	6g	7.3g	5%
Vitamin B1	0.18mg	0.115mg	5%
Carbs	14.29g	24.77g	3%
Selenium	2.6µg	1.2µg	3%
Calories	166kcal	128kcal	2%
Protein	7.9g	7.52g	1%
Calcium	38mg	28mg	1%
Zinc	1.83mg	1.77mg	1%
Phosphorus	176mg	168mg	1%
Vitamin B3	0.582mg	0.717mg	1%
Protein per 100 calories	4.8g	5.9g	N/A
Calories per 10 g protein	210kcal	170kcal	N/A
Weight per 100 calories	60g	78g	N/A
Unsaturated / Saturated Fat ratio	5.3	0.83	N/A
Net carbs	8.29g	17.47g	N/A
Vitamin B2	0.064mg	0.064mg	0%
Tryptophan		0.072mg	0%
Threonine		0.255mg	0%
Isoleucine		0.3mg	0%
Leucine		0.632mg	0%
Lysine		0.567mg	0%
Methionine		0.079mg	0%
Phenylalanine		0.398mg	0%
Valine		0.387mg	0%
Histidine		0.198mg	0%