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  6. Hummus vs. Kidney beans raw

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.

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

Infographic

Hummus vs Kidney beans 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
Hummus
0
:
10
Kidney beans raw
Kidney beans raw
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%
Contains more Manganese +32.1%
Contains more Selenium +23.1%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
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%
Contains more Manganese +32.1%
Contains more Selenium +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.
Hummus
Hummus
1
:
9
Kidney beans raw
Kidney beans raw
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 beans raw
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 beans raw
Kidney beans raw
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 beans raw
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 beans raw
Kidney beans raw
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 beans raw
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Kidney beans raw
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 beans raw Opinion
Net carbs 8.29g 35.11g Kidney beans raw
Protein 7.9g 23.58g Kidney beans raw
Fats 9.6g 0.83g Hummus
Carbs 14.29g 60.01g Kidney beans raw
Calories 166kcal 333kcal Kidney beans raw
Sugar 2.23g Hummus
Fiber 6g 24.9g Kidney beans raw
Calcium 38mg 143mg Kidney beans raw
Iron 2.44mg 8.2mg Kidney beans raw
Magnesium 71mg 140mg Kidney beans raw
Phosphorus 176mg 407mg Kidney beans raw
Potassium 228mg 1406mg Kidney beans raw
Sodium 379mg 24mg Kidney beans raw
Zinc 1.83mg 2.79mg Kidney beans raw
Copper 0.527mg 0.958mg Kidney beans raw
Manganese 0.773mg 1.021mg Kidney beans raw
Selenium 2.6µg 3.2µg Kidney beans raw
Vitamin A 30IU 0IU Hummus
Vitamin E 0.22mg Kidney beans raw
Vitamin C 0mg 4.5mg Kidney beans raw
Vitamin B1 0.18mg 0.529mg Kidney beans raw
Vitamin B2 0.064mg 0.219mg Kidney beans raw
Vitamin B3 0.582mg 2.06mg Kidney beans raw
Vitamin B5 0.132mg 0.78mg Kidney beans raw
Vitamin B6 0.2mg 0.397mg Kidney beans raw
Folate 83µg 394µg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Tryptophan 0.279mg Kidney beans raw
Threonine 0.992mg Kidney beans raw
Isoleucine 1.041mg Kidney beans raw
Leucine 1.882mg Kidney beans raw
Lysine 1.618mg Kidney beans raw
Methionine 0.355mg Kidney beans raw
Phenylalanine 1.275mg Kidney beans raw
Valine 1.233mg Kidney beans raw
Histidine 0.656mg Kidney beans raw
Saturated Fat 1.437g 0.12g Kidney beans raw
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 beans raw
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 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
60%
Kidney beans raw
Minerals Daily Need Coverage Score
64%
Hummus
130%
Kidney beans raw

Comparison summary

Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 355mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 1.317g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw 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

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 raw - 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.