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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.

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
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.
Contains more Magnesium +69%
Contains more Phosphorus +27.5%
Contains more Zinc +83%
Contains more Copper +144%
Contains more Manganese +79.8%
Contains more Selenium +136.4%
Contains more Potassium +77.6%
Contains less Sodium -99.7%
Equal in Calcium - 35
Equal in Iron - 2.22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Magnesium +69%
Contains more Phosphorus +27.5%
Contains more Zinc +83%
Contains more Copper +144%
Contains more Manganese +79.8%
Contains more Selenium +136.4%
Contains more Potassium +77.6%
Contains less Sodium -99.7%
Equal in Calcium - 35
Equal in Iron - 2.22

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
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B6 +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +66.7%
Contains more Folate +56.6%
Equal in Vitamin B2 - 0.058
Equal in Vitamin B3 - 0.578
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B6 +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +66.7%
Contains more Folate +56.6%
Equal in Vitamin B2 - 0.058
Equal in Vitamin B3 - 0.578

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1820%
Contains more Other +48.6%
Contains more Carbs +59.6%
Equal in Protein - 8.67
Equal in Water - 66.94
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 Fats +1820%
Contains more Other +48.6%
Contains more Carbs +59.6%
Equal in Protein - 8.67
Equal in Water - 66.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +10256.4%
Contains more Polyunsaturated fat +1199.6%
Contains less Saturated Fat -94.9%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +10256.4%
Contains more Polyunsaturated fat +1199.6%
Contains less Saturated Fat -94.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Kidney beans Opinion
Net carbs 8.29g 16.4g Kidney beans
Protein 7.9g 8.67g Kidney beans
Fats 9.6g 0.5g Hummus
Carbs 14.29g 22.8g Kidney beans
Calories 166kcal 127kcal Hummus
Sugar 0.32g Hummus
Fiber 6g 6.4g Kidney beans
Calcium 38mg 35mg Hummus
Iron 2.44mg 2.22mg Hummus
Magnesium 71mg 42mg Hummus
Phosphorus 176mg 138mg Hummus
Potassium 228mg 405mg Kidney beans
Sodium 379mg 1mg Kidney beans
Zinc 1.83mg 1mg Hummus
Copper 0.527mg 0.216mg Hummus
Manganese 0.773mg 0.43mg Hummus
Selenium 2.6µg 1.1µg Hummus
Vitamin A 30IU 0IU Hummus
Vitamin E 0.03mg Kidney beans
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.18mg 0.16mg Hummus
Vitamin B2 0.064mg 0.058mg Hummus
Vitamin B3 0.582mg 0.578mg Hummus
Vitamin B5 0.132mg 0.22mg Kidney beans
Vitamin B6 0.2mg 0.12mg Hummus
Folate 83µg 130µg Kidney beans
Vitamin K 8.4µg Kidney beans
Tryptophan 0.104mg Kidney beans
Threonine 0.319mg Kidney beans
Isoleucine 0.41mg Kidney beans
Leucine 0.736mg Kidney beans
Lysine 0.607mg Kidney beans
Methionine 0.113mg Kidney beans
Phenylalanine 0.511mg Kidney beans
Valine 0.5mg Kidney beans
Histidine 0.238mg Kidney beans
Saturated Fat 1.437g 0.073g Kidney beans
Monounsaturated Fat 4.039g 0.039g Hummus
Polyunsaturated fat 3.613g 0.278g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Hummus
19%
Kidney beans
Minerals Daily Need Coverage Score
64%
Hummus
38%
Kidney beans

Comparison summary

Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 1.364g)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.3)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.