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 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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.21mg | 35% |
| Polyunsaturated fat | 3.613g | 0.49g | 21% |
| Fiber | 6g | 10.5g | 18% |
| Sodium | 379mg | 0mg | 16% |
| Fats | 9.6g | 0.62g | 14% |
| Folate | 83µg | 140µg | 14% |
| Manganese | 0.773mg | 0.527mg | 11% |
| Monounsaturated fat | 4.039g | 0.142g | 10% |
| Choline | 44.7mg | 8% | |
| Zinc | 1.83mg | 1.03mg | 7% |
| Saturated fat | 1.437g | 0.098g | 6% |
| Starch | 15.4g | 6% | |
| Phosphorus | 176mg | 144mg | 5% |
| Vitamin B1 | 0.18mg | 0.237mg | 5% |
| Vitamin B6 | 0.2mg | 0.138mg | 5% |
| Potassium | 228mg | 389mg | 5% |
| Magnesium | 71mg | 53mg | 4% |
| Carbs | 14.29g | 26.05g | 4% |
| Vitamin B5 | 0.132mg | 0.266mg | 3% |
| Calcium | 38mg | 69mg | 3% |
| Vitamin K | 0.6µg | 1% | |
| Calories | 166kcal | 140kcal | 1% |
| Protein | 7.9g | 8.23g | 1% |
| Selenium | 2.6µg | 2.9µg | 1% |
| Iron | 2.44mg | 2.36mg | 1% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Net carbs | 8.29g | 15.55g | N/A |
| Sugar | 0.37g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B2 | 0.064mg | 0.066mg | 0% |
| Vitamin B3 | 0.582mg | 0.649mg | 0% |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.387mg | 0% | |
| Leucine | 0.7mg | 0% | |
| Lysine | 0.52mg | 0% | |
| Methionine | 0.111mg | 0% | |
| Phenylalanine | 0.471mg | 0% | |
| Valine | 0.504mg | 0% | |
| Histidine | 0.206mg | 0% | |
| Omega-3 - ALA | 0.177g | N/A |
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% |
