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  6. Hummus vs. Green beans

Hummus vs. Green beans — In-Depth Nutrition Comparison

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Differences between hummus and green beans

  • Hummus has more copper, iron, manganese, phosphorus, zinc, magnesium, folate, and fiber, while green beans have more vitamin A.
  • Hummus's daily need coverage for copper is 52% higher.
  • Green beans contain 379 times less sodium than hummus. Hummus contains 379mg of sodium, while green beans contain 1mg.
  • Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of green beans is 20.

The food types used in this comparison are Hummus, commercial and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Hummus vs Green beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hummus
Hummus
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +294.4%
Contains more PotassiumPotassium +56.2%
Contains more IronIron +275.4%
Contains more CopperCopper +824.6%
Contains more ZincZinc +632%
Contains more PhosphorusPhosphorus +506.9%
Contains more ManganeseManganese +171.2%
Contains more SeleniumSelenium +1200%
Contains more CalciumCalcium +15.8%
Contains less SodiumSodium -99.7%

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.
Hummus
Hummus
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B5Vitamin B5 +78.4%
Contains more Vitamin B6Vitamin B6 +257.1%
Contains more FolateFolate +151.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +51.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.614mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Green beans DV% diff.
Copper 0.527mg 0.057mg 52%
Vitamin K 47.9µg 40%
Polyunsaturated fat 3.613g 0.145g 23%
Iron 2.44mg 0.65mg 22%
Phosphorus 176mg 29mg 21%
Manganese 0.773mg 0.285mg 21%
Sodium 379mg 1mg 16%
Fats 9.6g 0.28g 14%
Zinc 1.83mg 0.25mg 14%
Magnesium 71mg 18mg 13%
Folate 83µg 33µg 13%
Protein 7.9g 1.89g 12%
Fiber 6g 3.2g 11%
Vitamin B6 0.2mg 0.056mg 11%
Vitamin C 0mg 9.7mg 11%
Monounsaturated fat 4.039g 0.011g 10%
Vitamin B1 0.18mg 0.074mg 9%
Calories 166kcal 35kcal 7%
Saturated fat 1.437g 0.064g 6%
Vitamin A 32µg 4%
Selenium 2.6µg 0.2µg 4%
Vitamin E 0.46mg 3%
Choline 16.9mg 3%
Vitamin B2 0.064mg 0.097mg 3%
Carbs 14.29g 7.88g 2%
Potassium 228mg 146mg 2%
Calcium 38mg 44mg 1%
Vitamin B5 0.132mg 0.074mg 1%
Net carbs 8.29g 4.68g N/A
Sugar 3.63g N/A
Vitamin B3 0.582mg 0.614mg 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +318%
Contains more FatsFats +3328.6%
Contains more CarbsCarbs +81.3%
Contains more OtherOther +121.9%
Contains more WaterWater +34%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +36618.2%
Contains more Poly. FatPolyunsaturated fat +2391.7%
Contains less Sat. FatSaturated fat -95.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.