Hummus vs. Navy beans — In-Depth Nutrition Comparison
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What are the main differences between hummus and navy beans?
- Hummus is richer in copper, manganese, and zinc, while navy beans are higher in fiber and folate.
- Hummus's daily need coverage for copper is 35% higher.
- Navy beans are lower in sodium.
- Navy beans have a higher glycemic index (39) than hummus (6).
We used Hummus, commercial and Beans, navy, mature seeds, cooked, boiled, without salt types in this comparison.
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 | +34% |
| Contains more CopperCopper | +151% |
| Contains more ZincZinc | +77.7% |
| Contains more PhosphorusPhosphorus | +22.2% |
| Contains more ManganeseManganese | +46.7% |
| Contains more CalciumCalcium | +81.6% |
| Contains more PotassiumPotassium | +70.6% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +11.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +44.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +31.7% |
| Contains more Vitamin B3Vitamin B3 | +11.5% |
| Contains more Vitamin B5Vitamin B5 | +101.5% |
| Contains more FolateFolate | +68.7% |
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:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
| Contains more FatsFats | +1448.4% |
| Contains more OtherOther | +25.6% |
| Contains more CarbsCarbs | +82.3% |
~equal in
Protein
~8.23g
~equal in
Water
~63.81g
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
0.098 g
Monounsaturated Fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
| Contains more Mono. FatMonounsaturated Fat | +2744.4% |
| Contains more Poly. FatPolyunsaturated fat | +637.3% |
| Contains less Sat. FatSaturated Fat | -93.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 166kcal | 140kcal |
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| Protein | 7.9g | 8.23g |
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| Fats | 9.6g | 0.62g |
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| Vitamin C | 0mg | 0.9mg |
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| Net carbs | 8.29g | 15.55g |
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| Carbs | 14.29g | 26.05g |
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| Magnesium | 71mg | 53mg |
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| Calcium | 38mg | 69mg |
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| Potassium | 228mg | 389mg |
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| Iron | 2.44mg | 2.36mg |
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| Sugar | 0.37g |
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| Fiber | 6g | 10.5g |
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| Copper | 0.527mg | 0.21mg |
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| Zinc | 1.83mg | 1.03mg |
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| Starch | 15.4g |
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| Phosphorus | 176mg | 144mg |
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| Sodium | 379mg | 0mg |
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| Vitamin A | 30IU | 0IU |
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| Vitamin E | 0.01mg |
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| Manganese | 0.773mg | 0.527mg |
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| Selenium | 2.6µg | 2.9µg |
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| Vitamin B1 | 0.18mg | 0.237mg |
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| Vitamin B2 | 0.064mg | 0.066mg |
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| Vitamin B3 | 0.582mg | 0.649mg |
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| Vitamin B5 | 0.132mg | 0.266mg |
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| Vitamin B6 | 0.2mg | 0.138mg |
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| Vitamin K | 0.6µg |
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| Folate | 83µg | 140µg |
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| Choline | 44.7mg |
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| Saturated Fat | 1.437g | 0.098g |
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| Monounsaturated Fat | 4.039g | 0.142g |
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| Polyunsaturated fat | 3.613g | 0.49g |
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| Tryptophan | 0.1mg |
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| Threonine | 0.289mg |
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| Isoleucine | 0.387mg |
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| Leucine | 0.7mg |
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| Lysine | 0.52mg |
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| Methionine | 0.111mg |
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| Phenylalanine | 0.471mg |
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| Valine | 0.504mg |
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| Histidine | 0.206mg |
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| Omega-3 - ALA | 0.177g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
21%
Minerals Daily Need Coverage Score
64%
43%
Comparison summary
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 379mg)
Which food is lower in Saturated Fat?
Navy beans is lower in Saturated Fat (difference - 1.339g)
Which food is cheaper?
Navy beans is cheaper (difference - $0.2)
Which food is richer in vitamins?
Navy beans is relatively richer in vitamins
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Hummus is relatively richer in minerals