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

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Differences between hummus and broad bean raw

  • Hummus has more copper, iron, magnesium, zinc, vitamin B6, and phosphorus, while broad bean raw has more vitamin B2, folate, and vitamin B3.
  • Broad bean raw's daily need coverage for vitamin B2 is 17% higher.
  • Broad bean raw contains 15 times less sodium than hummus. Hummus contains 379mg of sodium, while broad bean raw contains 25mg.
  • Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of broad bean raw is 79.

The food types used in this comparison are Hummus, commercial and Beans, fava, in pod, raw.

Infographic

Hummus vs Broad 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
7
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +115.2%
Contains more IronIron +57.4%
Contains more CopperCopper +31.1%
Contains more ZincZinc +83%
Contains more PhosphorusPhosphorus +36.4%
Contains more ManganeseManganese +16.9%
Contains more SeleniumSelenium +225%
Contains more PotassiumPotassium +45.6%
Contains less SodiumSodium -93.4%
~equal in Calcium ~37mg

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
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +35.3%
Contains more Vitamin B6Vitamin B6 +92.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +353.1%
Contains more Vitamin B3Vitamin B3 +286.4%
Contains more Vitamin B5Vitamin B5 +70.5%
Contains more FolateFolate +78.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +1215.1%
Contains more OtherOther +44.6%
Contains more CarbsCarbs +23.4%
~equal in Protein ~7.92g
~equal in Water ~72.6g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +3783.7%
Contains more Poly. FatPolyunsaturated fat +956.4%
Contains less Sat. FatSaturated fat -91.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Broad bean raw DV% diff.
Vitamin K 40.9µg 34%
Polyunsaturated fat 3.613g 0.342g 22%
Vitamin B2 0.064mg 0.29mg 17%
Folate 83µg 148µg 16%
Sodium 379mg 25mg 15%
Fats 9.6g 0.73g 14%
Copper 0.527mg 0.402mg 14%
Iron 2.44mg 1.55mg 11%
Vitamin B3 0.582mg 2.249mg 10%
Monounsaturated fat 4.039g 0.104g 10%
Magnesium 71mg 33mg 9%
Vitamin E 1.16mg 8%
Zinc 1.83mg 1mg 8%
Phosphorus 176mg 129mg 7%
Vitamin B6 0.2mg 0.104mg 7%
Saturated fat 1.437g 0.118g 6%
Fiber 6g 7.5g 6%
Manganese 0.773mg 0.661mg 5%
Vitamin C 0mg 3.7mg 4%
Calories 166kcal 88kcal 4%
Vitamin B1 0.18mg 0.133mg 4%
Selenium 2.6µg 0.8µg 3%
Potassium 228mg 332mg 3%
Vitamin B5 0.132mg 0.225mg 2%
Vitamin A 17µg 2%
Carbs 14.29g 17.63g 1%
Protein 7.9g 7.92g 0%
Net carbs 8.29g 10.13g N/A
Calcium 38mg 37mg 0%
Sugar 9.21g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Broad 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
33%
Broad bean raw
Minerals Daily Need Coverage Score
64%
Hummus
43%
Broad bean raw

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 9.21g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sodium?
Broad bean raw
Broad bean raw contains less Sodium (difference - 354mg)
Which food is lower in Saturated fat?
Broad bean raw
Broad bean raw is lower in Saturated fat (difference - 1.319g)
Which food is cheaper?
Broad bean raw
Broad bean raw is cheaper (difference - $0.9)
Which food is richer in vitamins?
Broad bean raw
Broad bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.