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Hummus vs. Kidney beans — In-Depth Nutrition Comparison

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What are the main differences between hummus and kidney beans?

  • Hummus is richer in copper, manganese, zinc, magnesium, vitamin B6, and phosphorus, while kidney beans is higher in folate and potassium.
  • Hummus's daily need coverage for copper is 35% higher.
  • Kidney beans has 379 times less sodium than hummus. Hummus has 379mg of sodium, while kidney beans has 1mg.
  • Kidney beans has a higher glycemic index (22) than hummus (6).

We used Hummus, commercial and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Hummus vs Kidney beans infographic
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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
6
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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +69%
Contains more CopperCopper +144%
Contains more ZincZinc +83%
Contains more PhosphorusPhosphorus +27.5%
Contains more ManganeseManganese +79.8%
Contains more SeleniumSelenium +136.4%
Contains more PotassiumPotassium +77.6%
Contains less SodiumSodium -99.7%
~equal in Calcium ~35mg
~equal in Iron ~2.22mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more FolateFolate +56.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.058mg
~equal in Vitamin B3 ~0.578mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Kidney beans DV% diff.
Copper 0.527mg 0.216mg 35%
Polyunsaturated fat 3.613g 0.278g 22%
Sodium 379mg 1mg 16%
Manganese 0.773mg 0.43mg 15%
Fats 9.6g 0.5g 14%
Folate 83µg 130µg 12%
Monounsaturated fat 4.039g 0.039g 10%
Zinc 1.83mg 1mg 8%
Magnesium 71mg 42mg 7%
Vitamin K 8.4µg 7%
Vitamin B6 0.2mg 0.12mg 6%
Choline 30.5mg 6%
Saturated fat 1.437g 0.073g 6%
Phosphorus 176mg 138mg 5%
Potassium 228mg 405mg 5%
Iron 2.44mg 2.22mg 3%
Carbs 14.29g 22.8g 3%
Selenium 2.6µg 1.1µg 3%
Vitamin B5 0.132mg 0.22mg 2%
Calories 166kcal 127kcal 2%
Vitamin B1 0.18mg 0.16mg 2%
Protein 7.9g 8.67g 2%
Fiber 6g 6.4g 2%
Vitamin C 0mg 1.2mg 1%
Net carbs 8.29g 16.4g N/A
Calcium 38mg 35mg 0%
Sugar 0.32g N/A
Vitamin E 0.03mg 0%
Vitamin B2 0.064mg 0.058mg 0%
Vitamin B3 0.582mg 0.578mg 0%
Tryptophan 0.104mg 0%
Threonine 0.319mg 0%
Isoleucine 0.41mg 0%
Leucine 0.736mg 0%
Lysine 0.607mg 0%
Methionine 0.113mg 0%
Phenylalanine 0.511mg 0%
Valine 0.5mg 0%
Histidine 0.238mg 0%

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
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more FatsFats +1820%
Contains more OtherOther +48.6%
Contains more CarbsCarbs +59.6%
~equal in Protein ~8.67g
~equal in Water ~66.94g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +10256.4%
Contains more Poly. FatPolyunsaturated fat +1199.6%
Contains less Sat. FatSaturated fat -94.9%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.