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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.

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.
Contains more Calcium +263.2%
Contains more Iron +210.2%
Contains more Magnesium +276.1%
Contains more Phosphorus +115.3%
Contains more Potassium +331.1%
Contains less Sodium -90%
Contains more Zinc +83.1%
Contains more Copper +86.1%
Contains more Manganese +97.5%
Contains more Selenium +215.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains more Calcium +263.2%
Contains more Iron +210.2%
Contains more Magnesium +276.1%
Contains more Phosphorus +115.3%
Contains more Potassium +331.1%
Contains less Sodium -90%
Contains more Zinc +83.1%
Contains more Copper +86.1%
Contains more Manganese +97.5%
Contains more Selenium +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
1
:
Contains more Vitamin A +30.4%
Contains more Vitamin B1 +51.7%
Contains more Vitamin B2 +296.9%
Contains more Vitamin B3 +148.6%
Contains more Vitamin B5 +586.4%
Contains more Vitamin B6 +40.5%
Contains more Folate +160.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin A +30.4%
Contains more Vitamin B1 +51.7%
Contains more Vitamin B2 +296.9%
Contains more Vitamin B3 +148.6%
Contains more Vitamin B5 +586.4%
Contains more Vitamin B6 +40.5%
Contains more Folate +160.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +485.4%
Contains more Water +516.6%
Contains more Protein +219.1%
Contains more Carbs +312.8%
Contains more Other +107.4%
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
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 Fats +485.4%
Contains more Water +516.6%
Contains more Protein +219.1%
Contains more Carbs +312.8%
Contains more Other +107.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4651.8%
Contains more Polyunsaturated fat +237.3%
Contains less Saturated Fat -92.1%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +4651.8%
Contains more Polyunsaturated fat +237.3%
Contains less Saturated Fat -92.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Black gram
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Hummus Black gram Opinion
Net carbs 8.29g 40.69g Black gram
Protein 7.9g 25.21g Black gram
Fats 9.6g 1.64g Hummus
Carbs 14.29g 58.99g Black gram
Calories 166kcal 341kcal Black gram
Fiber 6g 18.3g Black gram
Calcium 38mg 138mg Black gram
Iron 2.44mg 7.57mg Black gram
Magnesium 71mg 267mg Black gram
Phosphorus 176mg 379mg Black gram
Potassium 228mg 983mg Black gram
Sodium 379mg 38mg Black gram
Zinc 1.83mg 3.35mg Black gram
Copper 0.527mg 0.981mg Black gram
Manganese 0.773mg 1.527mg Black gram
Selenium 2.6µg 8.2µg Black gram
Vitamin A 30IU 23IU Hummus
Vitamin A RAE 1µg Black gram
Vitamin B1 0.18mg 0.273mg Black gram
Vitamin B2 0.064mg 0.254mg Black gram
Vitamin B3 0.582mg 1.447mg Black gram
Vitamin B5 0.132mg 0.906mg Black gram
Vitamin B6 0.2mg 0.281mg Black gram
Folate 83µg 216µg Black gram
Tryptophan 0.263mg Black gram
Threonine 0.875mg Black gram
Isoleucine 1.287mg Black gram
Leucine 2.089mg Black gram
Lysine 1.674mg Black gram
Methionine 0.367mg Black gram
Phenylalanine 1.473mg Black gram
Valine 1.416mg Black gram
Histidine 0.706mg Black gram
Saturated Fat 1.437g 0.114g Black gram
Monounsaturated Fat 4.039g 0.085g Hummus
Polyunsaturated fat 3.613g 1.071g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Hummus
36%
Black gram
Minerals Daily Need Coverage Score
64%
Hummus
143%
Black gram

Comparison summary

Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 37)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 341mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.323g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)

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. 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.