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, 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

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

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

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

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 A ~µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.069mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

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%
Monounsaturated fat	4.039g	0.04g	10%
Fiber	6g	8.6g	10%
Vitamin B6	0.2mg	0.081mg	9%
Saturated fat	1.437g	0.119g	6%
Phosphorus	176mg	135mg	6%
Zinc	1.83mg	1.14mg	6%
Magnesium	71mg	50mg	5%
Potassium	228mg	387mg	5%
Iron	2.44mg	2.09mg	4%
Vitamin B1	0.18mg	0.21mg	3%
Protein	7.9g	9.34g	3%
Carbs	14.29g	24.46g	3%
Selenium	2.6µg	1.3µg	2%
Vitamin B5	0.132mg	0.24mg	2%
Calories	166kcal	136kcal	2%
Calcium	38mg	50mg	1%
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%