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  6. Hummus vs. Black turtle bean

Hummus vs. Black turtle bean — In-Depth Nutrition Comparison

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The main differences between hummus and black turtle bean

  • Black turtle bean is richer than hummus in folate, iron, vitamin B1, copper, fiber, phosphorus, potassium, magnesium, and vitamin B5.
  • Daily need coverage for folate for black turtle bean is 90% higher.
  • Hummus contains 42 times more sodium than black turtle bean. Hummus contains 379mg of sodium, while black turtle bean contains 9mg.
  • Hummus has a lower glycemic index than black turtle bean.

Food types used in this article are Hummus, commercial and Beans, black turtle, mature seeds, raw.

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
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +125.4%
Contains more CalciumCalcium +321.1%
Contains more PotassiumPotassium +557.9%
Contains more IronIron +256.6%
Contains more CopperCopper +89.8%
Contains more ZincZinc +20.2%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +29.4%
Contains more SeleniumSelenium +23.1%

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
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +201.6%
Contains more Vitamin B3Vitamin B3 +235.9%
Contains more Vitamin B5Vitamin B5 +581.1%
Contains more Vitamin B6Vitamin B6 +43%
Contains more FolateFolate +434.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hummus Black turtle bean DV% diff.
Folate 83µg 444µg 90%
Iron 2.44mg 8.7mg 78%
Vitamin B1 0.18mg 0.9mg 60%
Copper 0.527mg 1mg 53%
Phosphorus 176mg 440mg 38%
Fiber 6g 15.5g 38%
Potassium 228mg 1500mg 37%
Protein 7.9g 21.25g 27%
Polyunsaturated fat 3.613g 0.387g 22%
Magnesium 71mg 160mg 21%
Carbs 14.29g 63.25g 16%
Sodium 379mg 9mg 16%
Vitamin B5 0.132mg 0.899mg 15%
Fats 9.6g 0.9g 13%
Calcium 38mg 160mg 12%
Vitamin B2 0.064mg 0.193mg 10%
Manganese 0.773mg 1mg 10%
Monounsaturated fat 4.039g 0.078g 10%
Vitamin B3 0.582mg 1.955mg 9%
Calories 166kcal 339kcal 9%
Vitamin B6 0.2mg 0.286mg 7%
Vitamin K 5.6µg 5%
Saturated fat 1.437g 0.232g 5%
Zinc 1.83mg 2.2mg 3%
Selenium 2.6µg 3.2µg 1%
Vitamin E 0.21mg 1%
Net carbs 8.29g 47.75g N/A
Sugar 2.12g N/A
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +966.7%
Contains more WaterWater +505.4%
Contains more ProteinProtein +169%
Contains more CarbsCarbs +342.6%
Contains more OtherOther +122.2%

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +5078.2%
Contains more Poly. FatPolyunsaturated fat +833.6%
Contains less Sat. FatSaturated fat -83.9%

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/175186/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.