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Hummus vs Kidney bean - In-Depth Nutrition Comparison

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A recap on differences between Hummus and Kidney bean

  • Kidney bean is higher than Hummus in Folate, Fiber, Iron, Copper, Potassium, Phosphorus, Vitamin B1, Magnesium, and Vitamin B6.
  • Kidney bean covers your daily Folate needs 78% more than Hummus.
  • Hummus contains 16 times more Sodium than Kidney bean. While Hummus contains 379mg of Sodium, Kidney bean contains only 24mg.

Food varieties used in this article are Hummus, commercial and Beans, kidney, all types, mature seeds, raw.

Infographic

Hummus vs Kidney bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
Hummus
0
:
8
Kidney bean
Kidney bean
Contains more Calcium +276.3%
Contains more Iron +236.1%
Contains more Magnesium +97.2%
Contains more Phosphorus +131.3%
Contains more Potassium +516.7%
Contains less Sodium -93.7%
Contains more Zinc +52.5%
Contains more Copper +81.8%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Calcium +276.3%
Contains more Iron +236.1%
Contains more Magnesium +97.2%
Contains more Phosphorus +131.3%
Contains more Potassium +516.7%
Contains less Sodium -93.7%
Contains more Zinc +52.5%
Contains more Copper +81.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
Hummus
1
:
9
Kidney bean
Kidney bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +193.9%
Contains more Vitamin B2 +242.2%
Contains more Vitamin B3 +254%
Contains more Vitamin B5 +490.9%
Contains more Vitamin B6 +98.5%
Contains more Folate +374.7%
Hummus
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%
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +193.9%
Contains more Vitamin B2 +242.2%
Contains more Vitamin B3 +254%
Contains more Vitamin B5 +490.9%
Contains more Vitamin B6 +98.5%
Contains more Folate +374.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
2
:
3
Kidney bean
Kidney bean
Contains more Fats +1056.6%
Contains more Water +466.7%
Contains more Protein +198.5%
Contains more Carbs +319.9%
Contains more Other +136.4%
Hummus
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +1056.6%
Contains more Water +466.7%
Contains more Protein +198.5%
Contains more Carbs +319.9%
Contains more Other +136.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
:
1
Kidney bean
Kidney bean
Contains more Monounsaturated Fat +6210.9%
Contains more Polyunsaturated fat +690.6%
Contains less Saturated Fat -91.6%
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +6210.9%
Contains more Polyunsaturated fat +690.6%
Contains less Saturated Fat -91.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Hummus Kidney bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hummus Kidney bean Opinion
Net carbs 8.29g 35.11g Kidney bean
Protein 7.9g 23.58g Kidney bean
Fats 9.6g 0.83g Hummus
Carbs 14.29g 60.01g Kidney bean
Calories 166kcal 333kcal Kidney bean
Sugar 2.23g Hummus
Fiber 6g 24.9g Kidney bean
Calcium 38mg 143mg Kidney bean
Iron 2.44mg 8.2mg Kidney bean
Magnesium 71mg 140mg Kidney bean
Phosphorus 176mg 407mg Kidney bean
Potassium 228mg 1406mg Kidney bean
Sodium 379mg 24mg Kidney bean
Zinc 1.83mg 2.79mg Kidney bean
Copper 0.527mg 0.958mg Kidney bean
Vitamin A 30IU 0IU Hummus
Vitamin E 0.22mg Kidney bean
Vitamin C 0mg 4.5mg Kidney bean
Vitamin B1 0.18mg 0.529mg Kidney bean
Vitamin B2 0.064mg 0.219mg Kidney bean
Vitamin B3 0.582mg 2.06mg Kidney bean
Vitamin B5 0.132mg 0.78mg Kidney bean
Vitamin B6 0.2mg 0.397mg Kidney bean
Folate 83µg 394µg Kidney bean
Vitamin K 19µg Kidney bean
Tryptophan 0.279mg Kidney bean
Threonine 0.992mg Kidney bean
Isoleucine 1.041mg Kidney bean
Leucine 1.882mg Kidney bean
Lysine 1.618mg Kidney bean
Methionine 0.355mg Kidney bean
Phenylalanine 1.275mg Kidney bean
Valine 1.233mg Kidney bean
Histidine 0.656mg Kidney bean
Saturated Fat 1.437g 0.12g Kidney bean
Monounsaturated Fat 4.039g 0.064g Hummus
Polyunsaturated fat 3.613g 0.457g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Kidney bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
16%
Hummus
60%
Kidney bean
Minerals Daily Need Coverage Score
66%
Hummus
143%
Kidney bean

Comparison summary

Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 355mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 1.317g)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.3)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.