Hummus vs. Kidney beans raw — In-Depth Nutrition Comparison
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A recap on differences between hummus and kidney beans raw
- Kidney beans raw is higher than hummus in folate, fiber, iron, copper, potassium, phosphorus, vitamin B1, magnesium, and vitamin B6.
- Kidney beans raw covers your daily folate needs 78% more than hummus.
- Hummus contains 16 times more sodium than kidney beans raw. While hummus contains 379mg of sodium, kidney beans raw contains only 24mg.
- The glycemic index of hummus is lower.
Food varieties used in this article are Hummus, commercial and Beans, kidney, all types, mature seeds, raw.
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.
| Contains more MagnesiumMagnesium | +97.2% |
| Contains more CalciumCalcium | +276.3% |
| Contains more PotassiumPotassium | +516.7% |
| Contains more IronIron | +236.1% |
| Contains more CopperCopper | +81.8% |
| Contains more ZincZinc | +52.5% |
| Contains more PhosphorusPhosphorus | +131.3% |
| Contains less SodiumSodium | -93.7% |
| Contains more ManganeseManganese | +32.1% |
| Contains more SeleniumSelenium | +23.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +193.9% |
| Contains more Vitamin B2Vitamin B2 | +242.2% |
| Contains more Vitamin B3Vitamin B3 | +254% |
| Contains more Vitamin B5Vitamin B5 | +490.9% |
| Contains more Vitamin B6Vitamin B6 | +98.5% |
| Contains more FolateFolate | +374.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 83µg | 394µg | 78% |
| Fiber | 6g | 24.9g | 76% |
| Iron | 2.44mg | 8.2mg | 72% |
| Copper | 0.527mg | 0.958mg | 48% |
| Potassium | 228mg | 1406mg | 35% |
| Phosphorus | 176mg | 407mg | 33% |
| Protein | 7.9g | 23.58g | 31% |
| Vitamin B1 | 0.18mg | 0.529mg | 29% |
| Polyunsaturated fat | 3.613g | 0.457g | 21% |
| Magnesium | 71mg | 140mg | 16% |
| Vitamin K | 19µg | 16% | |
| Carbs | 14.29g | 60.01g | 15% |
| Sodium | 379mg | 24mg | 15% |
| Vitamin B6 | 0.2mg | 0.397mg | 15% |
| Vitamin B5 | 0.132mg | 0.78mg | 13% |
| Fats | 9.6g | 0.83g | 13% |
| Vitamin B2 | 0.064mg | 0.219mg | 12% |
| Calcium | 38mg | 143mg | 11% |
| Manganese | 0.773mg | 1.021mg | 11% |
| Monounsaturated fat | 4.039g | 0.064g | 10% |
| Zinc | 1.83mg | 2.79mg | 9% |
| Vitamin B3 | 0.582mg | 2.06mg | 9% |
| Calories | 166kcal | 333kcal | 8% |
| Saturated fat | 1.437g | 0.12g | 6% |
| Vitamin C | 0mg | 4.5mg | 5% |
| Selenium | 2.6µg | 3.2µg | 1% |
| Vitamin E | 0.22mg | 1% | |
| Net carbs | 8.29g | 35.11g | N/A |
| Sugar | 2.23g | N/A | |
| Tryptophan | 0.279mg | 0% | |
| Threonine | 0.992mg | 0% | |
| Isoleucine | 1.041mg | 0% | |
| Leucine | 1.882mg | 0% | |
| Lysine | 1.618mg | 0% | |
| Methionine | 0.355mg | 0% | |
| Phenylalanine | 1.275mg | 0% | |
| Valine | 1.233mg | 0% | |
| Histidine | 0.656mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
| Contains more FatsFats | +1056.6% |
| Contains more WaterWater | +466.7% |
| Contains more ProteinProtein | +198.5% |
| Contains more CarbsCarbs | +319.9% |
| Contains more OtherOther | +136.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 g
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
| Contains more Mono. FatMonounsaturated fat | +6210.9% |
| Contains more Poly. FatPolyunsaturated fat | +690.6% |
| Contains less Sat. FatSaturated fat | -91.6% |