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  6. Hummus vs. Black gram

Hummus vs. Black gram — In-Depth Nutrition Comparison

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Important differences between hummus and black gram

  • Hummus has more copper, manganese, fats, vitamin B6, zinc, and iron; however, black gram has more vitamin B5 and vitamin B3.
  • Hummus's daily need coverage for copper is 43% more.
  • Hummus has 54 times more sodium than black gram. Hummus has 379mg of sodium, while black gram has 7mg.
  • Black gram has a higher glycemic index than hummus.

The food varieties used in the comparison are Hummus, commercial and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Hummus vs Black gram infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Hummus
Hummus
6
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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Contains more MagnesiumMagnesium +12.7%
Contains more IronIron +39.4%
Contains more CopperCopper +279.1%
Contains more ZincZinc +120.5%
Contains more PhosphorusPhosphorus +12.8%
Contains more ManganeseManganese +87.6%
Contains more CalciumCalcium +39.5%
Contains less SodiumSodium -98.2%
~equal in Potassium ~231mg
~equal in Selenium ~2.5µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Hummus
Hummus
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 0.67% 3% 38% 17% 28% 26% 13% 0% 6.8% 71%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B6Vitamin B6 +244.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +17.2%
Contains more Vitamin B3Vitamin B3 +157.7%
Contains more Vitamin B5Vitamin B5 +228%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +13.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Black gram DV% diff.
Copper 0.527mg 0.139mg 43%
Polyunsaturated fat 3.613g 0.359g 22%
Sodium 379mg 7mg 16%
Manganese 0.773mg 0.412mg 16%
Fats 9.6g 0.55g 14%
Vitamin B6 0.2mg 0.058mg 11%
Monounsaturated fat 4.039g 0.029g 10%
Iron 2.44mg 1.75mg 9%
Zinc 1.83mg 0.83mg 9%
Vitamin B3 0.582mg 1.5mg 6%
Vitamin B5 0.132mg 0.433mg 6%
Saturated fat 1.437g 0.038g 6%
Choline 29.6mg 5%
Calories 166kcal 105kcal 3%
Phosphorus 176mg 156mg 3%
Vitamin B1 0.18mg 0.15mg 3%
Folate 83µg 94µg 3%
Magnesium 71mg 63mg 2%
Calcium 38mg 53mg 2%
Fiber 6g 6.4g 2%
Vitamin K 2.7µg 2%
Protein 7.9g 7.54g 1%
Vitamin C 0mg 1mg 1%
Carbs 14.29g 18.34g 1%
Vitamin E 0.15mg 1%
Vitamin B2 0.064mg 0.075mg 1%
Protein per 100 calories 4.8g 7.2g N/A
Calories per 10 g protein 210kcal 139kcal N/A
Weight per 100 calories 60g 95g N/A
Unsaturated / Saturated Fat ratio 5.3 10 N/A
Net carbs 8.29g 11.94g N/A
Potassium 228mg 231mg 0%
Sugar 2.01g N/A
Vitamin A 2µg 0%
Selenium 2.6µg 2.5µg 0%
Tryptophan 0.078mg 0%
Threonine 0.262mg 0%
Isoleucine 0.385mg 0%
Leucine 0.625mg 0%
Lysine 0.5mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.44mg 0%
Valine 0.423mg 0%
Histidine 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more FatsFats +1645.5%
Contains more CarbsCarbs +28.3%
~equal in Protein ~7.54g
~equal in Water ~72.51g

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
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated fat +13827.6%
Contains more Poly. FatPolyunsaturated fat +906.4%
Contains less Sat. FatSaturated fat -97.4%

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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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.