Hummus vs. Adzuki bean — In-Depth Nutrition Comparison
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How are hummus and adzuki bean different?
- Adzuki bean has more folate, copper, manganese, iron, potassium, phosphorus, zinc, fiber, vitamin B5, and vitamin B1 than hummus.
- Daily need coverage for folate for adzuki bean is 135% higher.
- Hummus has a lower glycemic index (6) than adzuki bean (29).
Hummus, commercial and Beans, adzuki, mature seeds, raw are the varieties used in this article.
Infographic
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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 | +78.9% |
| Contains more CalciumCalcium | +73.7% |
| Contains more PotassiumPotassium | +450% |
| Contains more IronIron | +104.1% |
| Contains more CopperCopper | +107.6% |
| Contains more ZincZinc | +175.4% |
| Contains more PhosphorusPhosphorus | +116.5% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +123.8% |
| Contains more SeleniumSelenium | +19.2% |
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 B1Vitamin B1 | +152.8% |
| Contains more Vitamin B2Vitamin B2 | +243.8% |
| Contains more Vitamin B3Vitamin B3 | +351.9% |
| Contains more Vitamin B5Vitamin B5 | +1014.4% |
| Contains more Vitamin B6Vitamin B6 | +75.5% |
| Contains more FolateFolate | +649.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
| Contains more FatsFats | +1711.3% |
| Contains more WaterWater | +395.5% |
| Contains more ProteinProtein | +151.5% |
| Contains more CarbsCarbs | +340.2% |
| Contains more OtherOther | +101.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 g
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains more Mono. FatMonounsaturated fat | +7978% |
| Contains more Poly. FatPolyunsaturated fat | +3097.3% |
| Contains less Sat. FatSaturated fat | -86.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 83µg | 622µg | 135% |
| Copper | 0.527mg | 1.094mg | 63% |
| Manganese | 0.773mg | 1.73mg | 42% |
| Iron | 2.44mg | 4.98mg | 32% |
| Potassium | 228mg | 1254mg | 30% |
| Phosphorus | 176mg | 381mg | 29% |
| Zinc | 1.83mg | 5.04mg | 29% |
| Vitamin B5 | 0.132mg | 1.471mg | 27% |
| Fiber | 6g | 12.7g | 27% |
| Protein | 7.9g | 19.87g | 24% |
| Vitamin B1 | 0.18mg | 0.455mg | 23% |
| Polyunsaturated fat | 3.613g | 0.113g | 23% |
| Sodium | 379mg | 5mg | 16% |
| Carbs | 14.29g | 62.9g | 16% |
| Fats | 9.6g | 0.53g | 14% |
| Magnesium | 71mg | 127mg | 13% |
| Vitamin B3 | 0.582mg | 2.63mg | 13% |
| Vitamin B6 | 0.2mg | 0.351mg | 12% |
| Vitamin B2 | 0.064mg | 0.22mg | 12% |
| Monounsaturated fat | 4.039g | 0.05g | 10% |
| Calories | 166kcal | 329kcal | 8% |
| Saturated fat | 1.437g | 0.191g | 6% |
| Calcium | 38mg | 66mg | 3% |
| Selenium | 2.6µg | 3.1µg | 1% |
| Net carbs | 8.29g | 50.2g | N/A |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.191mg | 0% | |
| Threonine | 0.674mg | 0% | |
| Isoleucine | 0.791mg | 0% | |
| Leucine | 1.668mg | 0% | |
| Lysine | 1.497mg | 0% | |
| Methionine | 0.21mg | 0% | |
| Phenylalanine | 1.052mg | 0% | |
| Valine | 1.023mg | 0% | |
| Histidine | 0.524mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
65%
Minerals Daily Need Coverage Score
64%
132%
Comparison summary
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 23)
Which food is cheaper?
Hummus is cheaper (difference - $0.5)
Which food contains less Sodium?
Adzuki bean contains less Sodium (difference - 374mg)
Which food is lower in Saturated fat?
Adzuki bean is lower in Saturated fat (difference - 1.246g)
Which food is richer in minerals?
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)