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Hummus vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the differences between hummus and cranberry bean raw?

  • The amount of folate, fiber, vitamin B1, potassium, iron, copper, phosphorus, magnesium, selenium, and zinc in cranberry bean raw is higher than in hummus.
  • Cranberry bean raw's daily need coverage for folate is 130% more.
  • Hummus has a lower glycemic index (6) than cranberry bean raw (35).

We used Hummus, commercial and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

Hummus vs Cranberry bean raw 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
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +119.7%
Contains more CalciumCalcium +234.2%
Contains more PotassiumPotassium +484.2%
Contains more IronIron +104.9%
Contains more CopperCopper +50.7%
Contains more ZincZinc +98.4%
Contains more PhosphorusPhosphorus +111.4%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +19%
Contains more SeleniumSelenium +388.5%

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
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin B1Vitamin B1 +315%
Contains more Vitamin B2Vitamin B2 +232.8%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +466.7%
Contains more Vitamin B6Vitamin B6 +54.5%
Contains more FolateFolate +627.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +680.5%
Contains more WaterWater +437.4%
Contains more ProteinProtein +191.5%
Contains more CarbsCarbs +320.2%
Contains more OtherOther +103.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +3710.4%
Contains more Poly. FatPolyunsaturated fat +585.6%
Contains less Sat. FatSaturated fat -78%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Cranberry bean raw
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Hummus Cranberry bean raw DV% diff.
Folate 83µg 604µg 130%
Fiber 6g 24.7g 75%
Vitamin B1 0.18mg 0.747mg 47%
Iron 2.44mg 5mg 32%
Potassium 228mg 1332mg 32%
Copper 0.527mg 0.794mg 30%
Protein 7.9g 23.03g 30%
Phosphorus 176mg 372mg 28%
Polyunsaturated fat 3.613g 0.527g 21%
Magnesium 71mg 156mg 20%
Selenium 2.6µg 12.7µg 18%
Zinc 1.83mg 3.63mg 16%
Sodium 379mg 6mg 16%
Carbs 14.29g 60.05g 15%
Fats 9.6g 1.23g 13%
Vitamin B5 0.132mg 0.748mg 12%
Vitamin B2 0.064mg 0.213mg 11%
Monounsaturated fat 4.039g 0.106g 10%
Calcium 38mg 127mg 9%
Calories 166kcal 335kcal 8%
Vitamin B6 0.2mg 0.309mg 8%
Manganese 0.773mg 0.92mg 6%
Vitamin B3 0.582mg 1.455mg 5%
Saturated fat 1.437g 0.316g 5%
Net carbs 8.29g 35.35g N/A
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Hummus
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
64%
Hummus
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 29)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.9)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 373mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 1.121g)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw
Cranberry bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.