Hummus vs. Cranberry beans — In-Depth Nutrition Comparison

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How are hummus and cranberry beans different?

Hummus is richer in copper, manganese, fats, vitamin B6, zinc, and phosphorus, while cranberry beans is higher in folate and fiber.
Hummus covers your daily need for copper 33% more than cranberry beans.
Hummus contains 379 times more sodium than cranberry beans. Hummus contains 379mg of sodium, while cranberry beans contains 1mg.
Cranberry beans has a higher glycemic index (35) than hummus (6).

Hummus, commercial and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Hummus

Cranberry beans

Contains more MagnesiumMagnesium	+42%
Contains more IronIron	+16.7%
Contains more CopperCopper	+128.1%
Contains more ZincZinc	+60.5%
Contains more PhosphorusPhosphorus	+30.4%
Contains more ManganeseManganese	+108.9%
Contains more SeleniumSelenium	+100%

Contains more CalciumCalcium	+31.6%
Contains more PotassiumPotassium	+69.7%
Contains less SodiumSodium	-99.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Hummus

Cranberry beans

Contains more Vitamin B3Vitamin B3	+13%
Contains more Vitamin B6Vitamin B6	+146.9%

Contains more Vitamin B1Vitamin B1	+16.7%
Contains more Vitamin B5Vitamin B5	+81.8%
Contains more FolateFolate	+149.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B2 ~0.069mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.527mg	0.231mg	33%
Folate	83µg	207µg	31%
Polyunsaturated fat	3.613g	0.199g	23%
Manganese	0.773mg	0.37mg	18%
Sodium	379mg	1mg	16%
Fats	9.6g	0.46g	14%
Fiber	6g	8.6g	10%
Monounsaturated fat	4.039g	0.04g	10%
Vitamin B6	0.2mg	0.081mg	9%
Zinc	1.83mg	1.14mg	6%
Phosphorus	176mg	135mg	6%
Saturated fat	1.437g	0.119g	6%
Magnesium	71mg	50mg	5%
Potassium	228mg	387mg	5%
Iron	2.44mg	2.09mg	4%
Protein	7.9g	9.34g	3%
Carbs	14.29g	24.46g	3%
Vitamin B1	0.18mg	0.21mg	3%
Calories	166kcal	136kcal	2%
Selenium	2.6µg	1.3µg	2%
Vitamin B5	0.132mg	0.24mg	2%
Calcium	38mg	50mg	1%
Protein per 100 calories	4.8g	6.9g	N/A
Calories per 10 g protein	210kcal	146kcal	N/A
Weight per 100 calories	60g	74g	N/A
Unsaturated / Saturated Fat ratio	5.3	2	N/A
Net carbs	8.29g	15.86g	N/A
Vitamin B2	0.064mg	0.069mg	0%
Vitamin B3	0.582mg	0.515mg	0%
Tryptophan		0.111mg	0%
Threonine		0.393mg	0%
Isoleucine		0.412mg	0%
Leucine		0.746mg	0%
Lysine		0.641mg	0%
Methionine		0.14mg	0%
Phenylalanine		0.505mg	0%
Valine		0.489mg	0%
Histidine		0.26mg	0%