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Hummus vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on differences between Hummus and Chickpeas

  • Hummus is higher in Copper, Magnesium, and Vitamin B1, yet Chickpeas is higher in Folate, Manganese, Fiber, and Iron.
  • Chickpeas covers your daily Folate needs 22% more than Hummus.
  • Hummus contains 54 times more Sodium than Chickpeas. While Hummus contains 379mg of Sodium, Chickpeas contains only 7mg.

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

Infographic

Hummus vs Chickpeas 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 Magnesium +47.9%
Contains more Zinc +19.6%
Contains more Copper +49.7%
Contains more Calcium +28.9%
Contains more Iron +18.4%
Contains more Potassium +27.6%
Contains less Sodium -98.2%
Contains more Manganese +33.2%
Contains more Selenium +42.3%
Equal in Phosphorus - 168
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 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Magnesium +47.9%
Contains more Zinc +19.6%
Contains more Copper +49.7%
Contains more Calcium +28.9%
Contains more Iron +18.4%
Contains more Potassium +27.6%
Contains less Sodium -98.2%
Contains more Manganese +33.2%
Contains more Selenium +42.3%
Equal in Phosphorus - 168

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
5
:
Contains more Vitamin A +11.1%
Contains more Vitamin B1 +55.2%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B6 +43.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +116.7%
Contains more Folate +107.2%
Equal in Vitamin A - 27
Equal in Vitamin B2 - 0.063
Equal in Vitamin B3 - 0.526
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% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin A +11.1%
Contains more Vitamin B1 +55.2%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B6 +43.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +116.7%
Contains more Folate +107.2%
Equal in Vitamin A - 27
Equal in Vitamin B2 - 0.063
Equal in Vitamin B3 - 0.526

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +270.7%
Contains more Water +10.6%
Contains more Other +76.1%
Contains more Protein +12.2%
Contains more Carbs +91.9%
Equal in Water - 60.21
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Fats +270.7%
Contains more Water +10.6%
Contains more Other +76.1%
Contains more Protein +12.2%
Contains more Carbs +91.9%
Equal in Water - 60.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +592.8%
Contains more Polyunsaturated fat +212.5%
Contains less Saturated Fat -81.3%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +592.8%
Contains more Polyunsaturated fat +212.5%
Contains less Saturated Fat -81.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Chickpeas Opinion
Net carbs 8.29g 19.82g Chickpeas
Protein 7.9g 8.86g Chickpeas
Fats 9.6g 2.59g Hummus
Carbs 14.29g 27.42g Chickpeas
Calories 166kcal 164kcal Hummus
Sugar 4.8g Hummus
Fiber 6g 7.6g Chickpeas
Calcium 38mg 49mg Chickpeas
Iron 2.44mg 2.89mg Chickpeas
Magnesium 71mg 48mg Hummus
Phosphorus 176mg 168mg Hummus
Potassium 228mg 291mg Chickpeas
Sodium 379mg 7mg Chickpeas
Zinc 1.83mg 1.53mg Hummus
Copper 0.527mg 0.352mg Hummus
Manganese 0.773mg 1.03mg Chickpeas
Selenium 2.6µg 3.7µg Chickpeas
Vitamin A 30IU 27IU Hummus
Vitamin A RAE 1µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.18mg 0.116mg Hummus
Vitamin B2 0.064mg 0.063mg Hummus
Vitamin B3 0.582mg 0.526mg Hummus
Vitamin B5 0.132mg 0.286mg Chickpeas
Vitamin B6 0.2mg 0.139mg Hummus
Folate 83µg 172µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.085mg Chickpeas
Threonine 0.329mg Chickpeas
Isoleucine 0.38mg Chickpeas
Leucine 0.631mg Chickpeas
Lysine 0.593mg Chickpeas
Methionine 0.116mg Chickpeas
Phenylalanine 0.475mg Chickpeas
Valine 0.372mg Chickpeas
Histidine 0.244mg Chickpeas
Saturated Fat 1.437g 0.269g Chickpeas
Monounsaturated Fat 4.039g 0.583g Hummus
Polyunsaturated fat 3.613g 1.156g Hummus

Which food is preferable for your diet?

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

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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
21%
Chickpeas
Minerals Daily Need Coverage Score
64%
Hummus
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 30)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 372mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 1.168g)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.