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Hummus vs. Baked beans — In-Depth Nutrition Comparison

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Summary of differences between hummus and baked beans

  • Hummus has more copper, manganese, zinc, phosphorus, folate, vitamin B6, magnesium, and iron; however, baked beans are higher in selenium.
  • Hummus covers your daily need for copper, 41% more than baked beans.
  • Hummus has 3 times more manganese than baked beans. While hummus has 0.773mg of manganese, baked beans have only 0.255mg.
  • The glycemic index of baked beans is higher.

These are the specific foods used in this comparison Hummus, commercial and Beans, baked, home prepared.

Infographic

Hummus vs Baked beans 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.
Hummus
7
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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +65.1%
Contains more IronIron +22.6%
Contains more CopperCopper +231.4%
Contains more ZincZinc +150.7%
Contains more PhosphorusPhosphorus +61.5%
Contains less SodiumSodium -10.2%
Contains more ManganeseManganese +203.1%
Contains more CalciumCalcium +60.5%
Contains more PotassiumPotassium +57%
Contains more SeleniumSelenium +119.2%

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
5
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin B1Vitamin B1 +32.4%
Contains more Vitamin B2Vitamin B2 +30.6%
Contains more Vitamin B3Vitamin B3 +42.6%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more FolateFolate +72.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +17.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hummus Baked beans DV% diff.
Copper 0.527mg 0.159mg 41%
Manganese 0.773mg 0.255mg 23%
Polyunsaturated fat 3.613g 0.74g 19%
Phosphorus 176mg 109mg 10%
Zinc 1.83mg 0.73mg 10%
Folate 83µg 48µg 9%
Vitamin B6 0.2mg 0.09mg 8%
Fats 9.6g 5.15g 7%
Magnesium 71mg 43mg 7%
Selenium 2.6µg 5.7µg 6%
Iron 2.44mg 1.99mg 6%
Monounsaturated fat 4.039g 2.133g 5%
Protein 7.9g 5.54g 5%
Potassium 228mg 358mg 4%
Vitamin B1 0.18mg 0.136mg 4%
Fiber 6g 5.5g 2%
Calcium 38mg 61mg 2%
Cholesterol 0mg 5mg 2%
Sodium 379mg 422mg 2%
Carbs 14.29g 21.63g 2%
Saturated fat 1.437g 1.948g 2%
Calories 166kcal 155kcal 1%
Vitamin B3 0.582mg 0.408mg 1%
Vitamin B2 0.064mg 0.049mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 8.29g 16.13g N/A
Vitamin B5 0.132mg 0.155mg 0%
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +42.6%
Contains more FatsFats +86.4%
Contains more CarbsCarbs +51.4%
Contains more OtherOther +54.9%
~equal in Water ~65.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
3
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -26.2%
Contains more Mono. FatMonounsaturated fat +89.4%
Contains more Poly. FatPolyunsaturated fat +388.2%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.