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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +26.4%
Contains more Calcium +153.3%
Contains more Copper +48%
Contains more Zinc +105.6%
Contains more Phosphorus +76%
Contains more Potassium +34.6%
Contains more Magnesium +42.3%
Contains less Sodium -96.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Iron +26.4%
Contains more Calcium +153.3%
Contains more Copper +48%
Contains more Zinc +105.6%
Contains more Phosphorus +76%
Contains more Potassium +34.6%
Contains more Magnesium +42.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
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 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 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 Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

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

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.