Hummus vs. Navy bean raw — In-Depth Nutrition Comparison
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The main differences between hummus and navy bean raw
- Hummus is richer in copper, manganese, phosphorus, and zinc, yet navy bean raw is richer in vitamin C, vitamin B1, vitamin B5, folate, and vitamin B2.
- Daily need coverage for vitamin C for navy bean raw is 21% higher.
- Hummus contains 29 times more sodium than navy bean raw. Hummus contains 379mg of sodium, while navy bean raw contains 13mg.
- Hummus has a lower glycemic index than navy bean raw.
Food types used in this article are Hummus, commercial and Beans, navy, mature seeds, sprouted, raw.
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 CalciumCalcium | +153.3% |
| Contains more IronIron | +26.4% |
| Contains more CopperCopper | +48% |
| Contains more ZincZinc | +105.6% |
| Contains more PhosphorusPhosphorus | +76% |
| Contains more ManganeseManganese | +89.5% |
| Contains more SeleniumSelenium | +333.3% |
| Contains more MagnesiumMagnesium | +42.3% |
| Contains more PotassiumPotassium | +34.6% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +116.7% |
| Contains more Vitamin B2Vitamin B2 | +235.9% |
| Contains more Vitamin B3Vitamin B3 | +109.6% |
| Contains more Vitamin B5Vitamin B5 | +525% |
| Contains more FolateFolate | +59% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 6g | 24% | |
| Vitamin C | 0mg | 18.8mg | 21% |
| Polyunsaturated fat | 3.613g | 0.407g | 21% |
| Copper | 0.527mg | 0.356mg | 19% |
| Vitamin B1 | 0.18mg | 0.39mg | 18% |
| Manganese | 0.773mg | 0.408mg | 16% |
| Sodium | 379mg | 13mg | 16% |
| Vitamin B5 | 0.132mg | 0.825mg | 14% |
| Fats | 9.6g | 0.7g | 14% |
| Vitamin B2 | 0.064mg | 0.215mg | 12% |
| Folate | 83µg | 132µg | 12% |
| Phosphorus | 176mg | 100mg | 11% |
| Monounsaturated fat | 4.039g | 0.052g | 10% |
| Zinc | 1.83mg | 0.89mg | 9% |
| Magnesium | 71mg | 101mg | 7% |
| Iron | 2.44mg | 1.93mg | 6% |
| Saturated fat | 1.437g | 0.085g | 6% |
| Calories | 166kcal | 67kcal | 5% |
| Protein | 7.9g | 6.15g | 4% |
| Vitamin B3 | 0.582mg | 1.22mg | 4% |
| Selenium | 2.6µg | 0.6µg | 4% |
| Potassium | 228mg | 307mg | 2% |
| Calcium | 38mg | 15mg | 2% |
| Vitamin B6 | 0.2mg | 0.191mg | 1% |
| Carbs | 14.29g | 13.05g | 0% |
| Net carbs | 8.29g | 13.05g | N/A |
| Tryptophan | 0.064mg | 0% | |
| Threonine | 0.258mg | 0% | |
| Isoleucine | 0.273mg | 0% | |
| Leucine | 0.442mg | 0% | |
| Lysine | 0.35mg | 0% | |
| Methionine | 0.064mg | 0% | |
| Phenylalanine | 0.31mg | 0% | |
| Valine | 0.316mg | 0% | |
| Histidine | 0.172mg | 0% |
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:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more ProteinProtein | +28.5% |
| Contains more FatsFats | +1271.4% |
| Contains more OtherOther | +70.5% |
| Contains more WaterWater | +18.9% |
~equal in
Carbs
~13.05g
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
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +7667.3% |
| Contains more Poly. FatPolyunsaturated fat | +787.7% |
| Contains less Sat. FatSaturated fat | -94.1% |