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  6. Hummus vs. Green bean raw

Hummus vs. Green bean raw — In-Depth Nutrition Comparison

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Significant differences between hummus and green bean raw

  • Hummus has more copper, manganese, phosphorus, iron, zinc, fiber, and folate; however, green bean raw is richer in vitamin C and vitamin A.
  • Hummus covers your daily copper needs 51% more than green bean raw.
  • Green bean raw has 63 times less sodium than hummus. Hummus has 379mg of sodium, while green bean raw has 6mg.
  • Green bean raw has a higher glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of hummus is 6.

Specific food types used in this comparison are Hummus, commercial and Beans, snap, green, raw.

Infographic

Hummus vs Green bean raw 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
7
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +184%
Contains more IronIron +136.9%
Contains more CopperCopper +663.8%
Contains more ZincZinc +662.5%
Contains more PhosphorusPhosphorus +363.2%
Contains more ManganeseManganese +257.9%
Contains more SeleniumSelenium +333.3%
Contains less SodiumSodium -98.4%
~equal in Calcium ~37mg
~equal in Potassium ~211mg

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
3
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +119.5%
Contains more Vitamin B6Vitamin B6 +41.8%
Contains more FolateFolate +151.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +26.1%
Contains more Vitamin B5Vitamin B5 +70.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Green bean raw DV% diff.
Copper 0.527mg 0.069mg 51%
Vitamin K 43µg 36%
Manganese 0.773mg 0.216mg 24%
Polyunsaturated fat 3.613g 0.113g 23%
Phosphorus 176mg 38mg 20%
Iron 2.44mg 1.03mg 18%
Sodium 379mg 6mg 16%
Fats 9.6g 0.22g 14%
Vitamin C 0mg 12.2mg 14%
Zinc 1.83mg 0.24mg 14%
Folate 83µg 33µg 13%
Fiber 6g 2.7g 13%
Protein 7.9g 1.83g 12%
Magnesium 71mg 25mg 11%
Monounsaturated fat 4.039g 0.01g 10%
Vitamin B1 0.18mg 0.082mg 8%
Calories 166kcal 31kcal 7%
Saturated fat 1.437g 0.05g 6%
Vitamin B6 0.2mg 0.141mg 5%
Vitamin A 35µg 4%
Selenium 2.6µg 0.6µg 4%
Choline 15.3mg 3%
Vitamin B2 0.064mg 0.104mg 3%
Vitamin E 0.41mg 3%
Carbs 14.29g 6.97g 2%
Fructose 1.39g 2%
Vitamin B5 0.132mg 0.225mg 2%
Potassium 228mg 211mg 1%
Vitamin B3 0.582mg 0.734mg 1%
Net carbs 8.29g 4.27g N/A
Calcium 38mg 37mg 0%
Sugar 3.26g N/A
Starch 0.88g 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +331.7%
Contains more FatsFats +4263.6%
Contains more CarbsCarbs +105%
Contains more OtherOther +145.5%
Contains more WaterWater +35.6%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +40290%
Contains more Poly. FatPolyunsaturated fat +3097.3%
Contains less Sat. FatSaturated fat -96.5%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.