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  6. Hummus vs. Black turtle bean

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

Hummus vs Black turtle 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
Hummus
6
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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
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.
Hummus
Hummus
2
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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.527mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

All nutrients comparison - raw data values

Nutrient Hummus Black turtle bean 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
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
8% 24% 66%
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
Hummus
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
33% 11% 56%
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%

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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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.