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Hummus vs. Adzuki bean — In-Depth Nutrition Comparison

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Significant differences between Hummus and Adzuki bean

  • Hummus has more Copper, Manganese, Vitamin B6, Iron, and Vitamin B1, however, Adzuki bean is richer in Folate, Potassium, and Vitamin B5.
  • Hummus covers your daily Copper needs 25% more than Adzuki bean.
  • Adzuki bean has 47 times less Sodium than Hummus. Hummus has 379mg of Sodium, while Adzuki bean has 8mg.

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

Infographic

Hummus vs Adzuki 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +35.7%
Contains more Iron +22%
Contains more Magnesium +36.5%
Contains more Copper +76.8%
Contains more Manganese +34.9%
Contains more Selenium +116.7%
Contains more Potassium +133.3%
Contains less Sodium -97.9%
Equal in Phosphorus - 168
Equal in Zinc - 1.77
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Contains more Calcium +35.7%
Contains more Iron +22%
Contains more Magnesium +36.5%
Contains more Copper +76.8%
Contains more Manganese +34.9%
Contains more Selenium +116.7%
Contains more Potassium +133.3%
Contains less Sodium -97.9%
Equal in Phosphorus - 168
Equal in Zinc - 1.77

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.
Hummus
3
:
Contains more Vitamin A +400%
Contains more Vitamin B1 +56.5%
Contains more Vitamin B6 +108.3%
Contains more Vitamin B3 +23.2%
Contains more Vitamin B5 +225.8%
Contains more Folate +45.8%
Equal in Vitamin B2 - 0.064
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0% 0%
Contains more Vitamin A +400%
Contains more Vitamin B1 +56.5%
Contains more Vitamin B6 +108.3%
Contains more Vitamin B3 +23.2%
Contains more Vitamin B5 +225.8%
Contains more Folate +45.8%
Equal in Vitamin B2 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +9500%
Contains more Other +22.7%
Contains more Carbs +73.3%
Equal in Protein - 7.52
Equal in Water - 66.29
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more Fats +9500%
Contains more Other +22.7%
Contains more Carbs +73.3%
Equal in Protein - 7.52
Equal in Water - 66.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +44777.8%
Contains more Polyunsaturated fat +17104.8%
Contains less Saturated Fat -97.5%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +44777.8%
Contains more Polyunsaturated fat +17104.8%
Contains less Saturated Fat -97.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Adzuki bean
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hummus Adzuki bean Opinion
Net carbs 8.29g 17.47g Adzuki bean
Protein 7.9g 7.52g Hummus
Fats 9.6g 0.1g Hummus
Carbs 14.29g 24.77g Adzuki bean
Calories 166kcal 128kcal Hummus
Fiber 6g 7.3g Adzuki bean
Calcium 38mg 28mg Hummus
Iron 2.44mg 2mg Hummus
Magnesium 71mg 52mg Hummus
Phosphorus 176mg 168mg Hummus
Potassium 228mg 532mg Adzuki bean
Sodium 379mg 8mg Adzuki bean
Zinc 1.83mg 1.77mg Hummus
Copper 0.527mg 0.298mg Hummus
Manganese 0.773mg 0.573mg Hummus
Selenium 2.6µg 1.2µg Hummus
Vitamin A 30IU 6IU Hummus
Vitamin B1 0.18mg 0.115mg Hummus
Vitamin B2 0.064mg 0.064mg
Vitamin B3 0.582mg 0.717mg Adzuki bean
Vitamin B5 0.132mg 0.43mg Adzuki bean
Vitamin B6 0.2mg 0.096mg Hummus
Folate 83µg 121µg Adzuki bean
Tryptophan 0.072mg Adzuki bean
Threonine 0.255mg Adzuki bean
Isoleucine 0.3mg Adzuki bean
Leucine 0.632mg Adzuki bean
Lysine 0.567mg Adzuki bean
Methionine 0.079mg Adzuki bean
Phenylalanine 0.398mg Adzuki bean
Valine 0.387mg Adzuki bean
Histidine 0.198mg Adzuki bean
Saturated Fat 1.437g 0.036g Adzuki bean
Monounsaturated Fat 4.039g 0.009g Hummus
Polyunsaturated fat 3.613g 0.021g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Adzuki bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Hummus
15%
Adzuki bean
Minerals Daily Need Coverage Score
64%
Hummus
47%
Adzuki bean

Comparison summary

Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 23)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.5)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 371mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 1.401g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.