Hummus vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on the differences between hummus and chickpeas

Hummus is higher in copper, magnesium, and vitamin B1, yet chickpeas are higher in folate, manganese, fiber, and iron.
Chickpeas cover your daily folate needs 22% more than hummus.
Hummus contains 54 times more sodium than chickpeas. While hummus contains 379mg of sodium, chickpeas contain only 7mg.
The glycemic index of hummus is lower.

Food varieties used in this article are Hummus, commercial and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Hummus

Chickpeas

Contains more MagnesiumMagnesium	+47.9%
Contains more CopperCopper	+49.7%
Contains more ZincZinc	+19.6%

Contains more CalciumCalcium	+28.9%
Contains more PotassiumPotassium	+27.6%
Contains more IronIron	+18.4%
Contains less SodiumSodium	-98.2%
Contains more ManganeseManganese	+33.2%
Contains more SeleniumSelenium	+42.3%

~equal in Phosphorus ~168mg

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

Chickpeas

Contains more Vitamin B1Vitamin B1	+55.2%
Contains more Vitamin B6Vitamin B6	+43.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+116.7%
Contains more FolateFolate	+107.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.063mg

~equal in Vitamin B3 ~0.526mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	83µg	172µg	22%
Copper	0.527mg	0.352mg	19%
Sodium	379mg	7mg	16%
Polyunsaturated fat	3.613g	1.156g	16%
Fats	9.6g	2.59g	11%
Manganese	0.773mg	1.03mg	11%
Monounsaturated fat	4.039g	0.583g	9%
Choline		42.8mg	8%
Iron	2.44mg	2.89mg	6%
Fiber	6g	7.6g	6%
Magnesium	71mg	48mg	5%
Vitamin B1	0.18mg	0.116mg	5%
Vitamin B6	0.2mg	0.139mg	5%
Saturated fat	1.437g	0.269g	5%
Carbs	14.29g	27.42g	4%
Zinc	1.83mg	1.53mg	3%
Vitamin B5	0.132mg	0.286mg	3%
Vitamin K		4µg	3%
Protein	7.9g	8.86g	2%
Potassium	228mg	291mg	2%
Vitamin E		0.35mg	2%
Selenium	2.6µg	3.7µg	2%
Vitamin C	0mg	1.3mg	1%
Calcium	38mg	49mg	1%
Phosphorus	176mg	168mg	1%
Calories	166kcal	164kcal	0%
Protein per 100 calories	4.8g	5.4g	N/A
Calories per 10 g protein	210kcal	185kcal	N/A
Weight per 100 calories	60g	61g	N/A
Unsaturated / Saturated Fat ratio	5.3	6.5	N/A
Net carbs	8.29g	19.82g	N/A
Sugar		4.8g	N/A
Vitamin A		1µg	0%
Vitamin B2	0.064mg	0.063mg	0%
Vitamin B3	0.582mg	0.526mg	0%
Tryptophan		0.085mg	0%
Threonine		0.329mg	0%
Isoleucine		0.38mg	0%
Leucine		0.631mg	0%
Lysine		0.593mg	0%
Methionine		0.116mg	0%
Phenylalanine		0.475mg	0%
Valine		0.372mg	0%
Histidine		0.244mg	0%