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  6. Hummus vs. Black gram

Hummus vs. Black gram — In-Depth Nutrition Comparison

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Differences between hummus and black gram

  • Hummus contains less iron, copper, fiber, magnesium, folate, manganese, phosphorus, potassium, and vitamin B5 than black gram.
  • Black gram's daily need coverage for iron is 64% higher.
  • Black gram contains 10 times less sodium than hummus. Hummus contains 379mg of sodium, while black gram contains 38mg.
  • Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of black gram is 43.

The food types used in this comparison are Hummus, commercial and Mungo beans, mature seeds, raw.

Infographic

Hummus vs Black gram 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
0
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +276.1%
Contains more CalciumCalcium +263.2%
Contains more PotassiumPotassium +331.1%
Contains more IronIron +210.2%
Contains more CopperCopper +86.1%
Contains more ZincZinc +83.1%
Contains more PhosphorusPhosphorus +115.3%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +97.5%
Contains more SeleniumSelenium +215.4%

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
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 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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin B1Vitamin B1 +51.7%
Contains more Vitamin B2Vitamin B2 +296.9%
Contains more Vitamin B3Vitamin B3 +148.6%
Contains more Vitamin B5Vitamin B5 +586.4%
Contains more Vitamin B6Vitamin B6 +40.5%
Contains more FolateFolate +160.2%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hummus Black gram DV% diff.
Iron 2.44mg 7.57mg 64%
Copper 0.527mg 0.981mg 50%
Fiber 6g 18.3g 49%
Magnesium 71mg 267mg 47%
Protein 7.9g 25.21g 35%
Manganese 0.773mg 1.527mg 33%
Folate 83µg 216µg 33%
Phosphorus 176mg 379mg 29%
Potassium 228mg 983mg 22%
Polyunsaturated fat 3.613g 1.071g 17%
Carbs 14.29g 58.99g 15%
Vitamin B5 0.132mg 0.906mg 15%
Sodium 379mg 38mg 15%
Vitamin B2 0.064mg 0.254mg 15%
Zinc 1.83mg 3.35mg 14%
Fats 9.6g 1.64g 12%
Calcium 38mg 138mg 10%
Monounsaturated fat 4.039g 0.085g 10%
Selenium 2.6µg 8.2µg 10%
Calories 166kcal 341kcal 9%
Vitamin B1 0.18mg 0.273mg 8%
Vitamin B6 0.2mg 0.281mg 6%
Saturated fat 1.437g 0.114g 6%
Vitamin B3 0.582mg 1.447mg 5%
Net carbs 8.29g 40.69g N/A
Vitamin A 1µg 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +485.4%
Contains more WaterWater +516.6%
Contains more ProteinProtein +219.1%
Contains more CarbsCarbs +312.8%
Contains more OtherOther +107.4%

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +4651.8%
Contains more Poly. FatPolyunsaturated fat +237.3%
Contains less Sat. FatSaturated fat -92.1%

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/174259/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.