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 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.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +270.7% |
| Contains more OtherOther | +76.1% |
| Contains more ProteinProtein | +12.2% |
| Contains more CarbsCarbs | +91.9% |
~equal in
Water
~60.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +592.8% |
| Contains more Poly. FatPolyunsaturated fat | +212.5% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 83µg | 172µg | 22% |
| Copper | 0.527mg | 0.352mg | 19% |
| Polyunsaturated fat | 3.613g | 1.156g | 16% |
| Sodium | 379mg | 7mg | 16% |
| Fats | 9.6g | 2.59g | 11% |
| Manganese | 0.773mg | 1.03mg | 11% |
| Monounsaturated fat | 4.039g | 0.583g | 9% |
| Choline | 42.8mg | 8% | |
| Fiber | 6g | 7.6g | 6% |
| Iron | 2.44mg | 2.89mg | 6% |
| Saturated fat | 1.437g | 0.269g | 5% |
| Vitamin B1 | 0.18mg | 0.116mg | 5% |
| Vitamin B6 | 0.2mg | 0.139mg | 5% |
| Magnesium | 71mg | 48mg | 5% |
| Carbs | 14.29g | 27.42g | 4% |
| Vitamin K | 4µg | 3% | |
| Zinc | 1.83mg | 1.53mg | 3% |
| Vitamin B5 | 0.132mg | 0.286mg | 3% |
| Potassium | 228mg | 291mg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Selenium | 2.6µg | 3.7µg | 2% |
| Protein | 7.9g | 8.86g | 2% |
| Phosphorus | 176mg | 168mg | 1% |
| Calcium | 38mg | 49mg | 1% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Calories | 166kcal | 164kcal | 0% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
21%
Minerals Daily Need Coverage Score
64%
57%
Comparison summary
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 30)
Which food contains less Sodium?
Chickpeas contains less Sodium (difference - 372mg)
Which food is lower in Saturated fat?
Chickpeas is lower in Saturated fat (difference - 1.168g)
Which food is cheaper?
Chickpeas is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.