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Hummus vs Navy bean - In-Depth Nutrition Comparison

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The main differences between Hummus and Navy bean

  • Hummus is richer in Copper, Manganese, Phosphorus, and Zinc, yet Navy bean is richer in Vitamin C, Vitamin B1, Vitamin B5, Folate, and Vitamin B2.
  • Daily need coverage for Vitamin C from Navy bean is 21% higher.
  • Hummus contains 29 times more Sodium than Navy bean. Hummus contains 379mg of Sodium, while Navy bean contains 13mg.

Food types used in this article are Hummus, commercial and Beans, navy, mature seeds, sprouted, raw.

Infographic

Hummus vs Navy 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
Contains more Calcium +153.3%
Contains more Iron +26.4%
Contains more Phosphorus +76%
Contains more Zinc +105.6%
Contains more Copper +48%
Contains more Magnesium +42.3%
Contains more Potassium +34.6%
Contains less Sodium -96.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +153.3%
Contains more Iron +26.4%
Contains more Phosphorus +76%
Contains more Zinc +105.6%
Contains more Copper +48%
Contains more Magnesium +42.3%
Contains more Potassium +34.6%
Contains less Sodium -96.6%

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
2
:
Contains more Vitamin A +650%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +235.9%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +525%
Contains more Folate +59%
Equal in Vitamin B6 - 0.191
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 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +650%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +235.9%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +525%
Contains more Folate +59%
Equal in Vitamin B6 - 0.191

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 Navy bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hummus Navy bean Opinion
Net carbs 8.29g 13.05g Navy bean
Protein 7.9g 6.15g Hummus
Fats 9.6g 0.7g Hummus
Carbs 14.29g 13.05g Hummus
Calories 166kcal 67kcal Hummus
Starch g g
Fructose g g
Sugar g g
Fiber 6g g Hummus
Calcium 38mg 15mg Hummus
Iron 2.44mg 1.93mg Hummus
Magnesium 71mg 101mg Navy bean
Phosphorus 176mg 100mg Hummus
Potassium 228mg 307mg Navy bean
Sodium 379mg 13mg Navy bean
Zinc 1.83mg 0.89mg Hummus
Copper 0.527mg 0.356mg Hummus
Vitamin A 30IU 4IU Hummus
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.18mg 0.39mg Navy bean
Vitamin B2 0.064mg 0.215mg Navy bean
Vitamin B3 0.582mg 1.22mg Navy bean
Vitamin B5 0.132mg 0.825mg Navy bean
Vitamin B6 0.2mg 0.191mg Hummus
Folate 83µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan mg 0.064mg Navy bean
Threonine mg 0.258mg Navy bean
Isoleucine mg 0.273mg Navy bean
Leucine mg 0.442mg Navy bean
Lysine mg 0.35mg Navy bean
Methionine mg 0.064mg Navy bean
Phenylalanine mg 0.31mg Navy bean
Valine mg 0.316mg Navy bean
Histidine mg 0.172mg Navy bean
Cholesterol 0mg 0mg
Trans Fat g 0g Hummus
Saturated Fat 1.437g 0.085g Navy bean
Monounsaturated Fat 4.039g 0.052g Hummus
Polyunsaturated fat 3.613g 0.407g Hummus

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Hummus
35
Navy bean
Mineral Summary Score
66
Hummus
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
47%
Hummus
37%
Navy bean
Carbohydrates
14%
Hummus
13%
Navy bean
Fats
44%
Hummus
3%
Navy bean

Comparison summary

Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 366mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 1.352g)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.2)
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.