Hummus vs. Black turtle bean — In-Depth Nutrition Comparison
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A recap on differences between hummus and black turtle bean
- Hummus is higher in copper, manganese, zinc, vitamin B6, and magnesium, yet black turtle bean is higher in fiber, potassium, and iron.
- Hummus covers your daily copper needs 29% more than black turtle bean.
- Hummus contains 126 times more sodium than black turtle bean. While hummus contains 379mg of sodium, black turtle bean contains only 3mg.
- The glycemic index of hummus is lower.
Food varieties used in this article are Hummus, commercial and Beans, black turtle, mature seeds, cooked, boiled, without salt.
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 | +44.9% |
| Contains more CopperCopper | +95.9% |
| Contains more ZincZinc | +140.8% |
| Contains more PhosphorusPhosphorus | +15.8% |
| Contains more ManganeseManganese | +136.4% |
| Contains more SeleniumSelenium | +116.7% |
| Contains more CalciumCalcium | +44.7% |
| Contains more PotassiumPotassium | +89.9% |
| Contains more IronIron | +16.8% |
| Contains less SodiumSodium | -99.2% |
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 B2Vitamin B2 | +14.3% |
| Contains more Vitamin B6Vitamin B6 | +159.7% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B5Vitamin B5 | +97% |
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:
8.18 g
Fats:
0.35 g
Carbs:
24.35 g
Water:
65.74 g
Other:
1.38 g
| Contains more FatsFats | +2642.9% |
| Contains more OtherOther | +17.4% |
| Contains more CarbsCarbs | +70.4% |
~equal in
Protein
~8.18g
~equal in
Water
~65.74g
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
0.089 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.149 g
| Contains more Mono. FatMonounsaturated fat | +13363.3% |
| Contains more Poly. FatPolyunsaturated fat | +2324.8% |
| Contains less Sat. FatSaturated fat | -93.8% |
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.527mg | 0.269mg | 29% |
| Polyunsaturated fat | 3.613g | 0.149g | 23% |
| Manganese | 0.773mg | 0.327mg | 19% |
| Sodium | 379mg | 3mg | 16% |
| Fats | 9.6g | 0.35g | 14% |
| Monounsaturated fat | 4.039g | 0.03g | 10% |
| Zinc | 1.83mg | 0.76mg | 10% |
| Fiber | 6g | 8.3g | 9% |
| Vitamin B6 | 0.2mg | 0.077mg | 9% |
| Vitamin E | 0.87mg | 6% | |
| Potassium | 228mg | 433mg | 6% |
| Saturated fat | 1.437g | 0.089g | 6% |
| Choline | 32.6mg | 6% | |
| Iron | 2.44mg | 2.85mg | 5% |
| Magnesium | 71mg | 49mg | 5% |
| Vitamin B1 | 0.18mg | 0.225mg | 4% |
| Vitamin K | 3.3µg | 3% | |
| Phosphorus | 176mg | 152mg | 3% |
| Carbs | 14.29g | 24.35g | 3% |
| Selenium | 2.6µg | 1.2µg | 3% |
| Vitamin B5 | 0.132mg | 0.26mg | 3% |
| Calcium | 38mg | 55mg | 2% |
| Calories | 166kcal | 130kcal | 2% |
| Vitamin B2 | 0.064mg | 0.056mg | 1% |
| Folate | 83µg | 86µg | 1% |
| Protein | 7.9g | 8.18g | 1% |
| Net carbs | 8.29g | 16.05g | N/A |
| Sugar | 0.32g | N/A | |
| Vitamin B3 | 0.582mg | 0.527mg | 0% |
| Tryptophan | 0.097mg | 0% | |
| Threonine | 0.344mg | 0% | |
| Isoleucine | 0.361mg | 0% | |
| Leucine | 0.653mg | 0% | |
| Lysine | 0.562mg | 0% | |
| Methionine | 0.123mg | 0% | |
| Phenylalanine | 0.442mg | 0% | |
| Valine | 0.428mg | 0% | |
| Histidine | 0.228mg | 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%
17%
Minerals Daily Need Coverage Score
64%
42%
Comparison summary
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 14)
Which food is cheaper?
Hummus is cheaper (difference - $0.1)
Which food is richer in minerals?
Hummus is relatively richer in minerals
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 376mg)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 1.348g)
Which food is richer in vitamins?
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)