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Hummus vs Chickpea - In-Depth Nutrition Comparison

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The main differences between Hummus and Chickpea

  • Chickpea is richer than Hummus in Manganese, Folate, Vitamin B5, Vitamin B6, Fiber, Vitamin B1, Iron, Potassium, and Copper.
  • Daily need coverage for Manganese from Chickpea is 893% higher.
  • Hummus contains 16 times more Sodium than Chickpea. Hummus contains 379mg of Sodium, while Chickpea contains 24mg.

Food types used in this article are Hummus, commercial and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Hummus vs Chickpea infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50%
Contains more Iron +76.6%
Contains more Magnesium +11.3%
Contains more Phosphorus +43.2%
Contains more Potassium +214.9%
Contains less Sodium -93.7%
Contains more Zinc +50.8%
Contains more Copper +24.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains more Calcium +50%
Contains more Iron +76.6%
Contains more Magnesium +11.3%
Contains more Phosphorus +43.2%
Contains more Potassium +214.9%
Contains less Sodium -93.7%
Contains more Zinc +50.8%
Contains more Copper +24.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
0
:
Contains more Vitamin A +123.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B3 +164.8%
Contains more Vitamin B5 +1103%
Contains more Vitamin B6 +167.5%
Contains more Folate +571.1%
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 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Contains more Vitamin A +123.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B3 +164.8%
Contains more Vitamin B5 +1103%
Contains more Vitamin B6 +167.5%
Contains more Folate +571.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Hummus Chickpea
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hummus Chickpea Opinion
Net carbs 8.29g 50.75g Chickpea
Protein 7.9g 20.47g Chickpea
Fats 9.6g 6.04g Hummus
Carbs 14.29g 62.95g Chickpea
Calories 166kcal 378kcal Chickpea
Starch g g
Fructose g g
Sugar g 10.7g Hummus
Fiber 6g 12.2g Chickpea
Calcium 38mg 57mg Chickpea
Iron 2.44mg 4.31mg Chickpea
Magnesium 71mg 79mg Chickpea
Phosphorus 176mg 252mg Chickpea
Potassium 228mg 718mg Chickpea
Sodium 379mg 24mg Chickpea
Zinc 1.83mg 2.76mg Chickpea
Copper 0.527mg 0.656mg Chickpea
Vitamin A 30IU 67IU Chickpea
Vitamin E mg 0.82mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4mg Chickpea
Vitamin B1 0.18mg 0.477mg Chickpea
Vitamin B2 0.064mg 0.212mg Chickpea
Vitamin B3 0.582mg 1.541mg Chickpea
Vitamin B5 0.132mg 1.588mg Chickpea
Vitamin B6 0.2mg 0.535mg Chickpea
Folate 83µg 557µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K µg 9µg Chickpea
Tryptophan mg 0.2mg Chickpea
Threonine mg 0.766mg Chickpea
Isoleucine mg 0.882mg Chickpea
Leucine mg 1.465mg Chickpea
Lysine mg 1.377mg Chickpea
Methionine mg 0.27mg Chickpea
Phenylalanine mg 1.103mg Chickpea
Valine mg 0.865mg Chickpea
Histidine mg 0.566mg Chickpea
Cholesterol 0mg 0mg
Trans Fat g 0g Hummus
Saturated Fat 1.437g 0.603g Chickpea
Monounsaturated Fat 4.039g 1.377g Hummus
Polyunsaturated fat 3.613g 2.731g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Chickpea
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Hummus
74
Chickpea
Mineral Summary Score
66
Hummus
88
Chickpea

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
47%
Hummus
123%
Chickpea
Carbohydrates
14%
Hummus
63%
Chickpea
Fats
44%
Hummus
28%
Chickpea

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 10.7g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 30)
Which food contains less Sodium?
Chickpea
Chickpea contains less Sodium (difference - 355mg)
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 0.834g)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $0.5)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.