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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

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.
Hummus
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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.
Hummus
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
20% 63% 13% 3%
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
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
54% 14% 32%
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.
Hummus Adzuki bean
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Hummus Adzuki bean 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?

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

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%
Hummus
65%
Adzuki bean
Minerals Daily Need Coverage Score
64%
Hummus
132%
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 contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 374mg)
Which food is lower in Saturated fat?
Adzuki bean
Adzuki bean is lower in Saturated fat (difference - 1.246g)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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/173727/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.