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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
