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Hummus vs. French beans — In-Depth Nutrition Comparison

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Differences between hummus and french beans

  • Hummus has more copper, manganese, iron, zinc, phosphorus, and vitamin B6, while french beans has more fiber.
  • Hummus's daily need coverage for copper is 46% higher.
  • French beans contains 63 times less sodium than hummus. Hummus contains 379mg of sodium, while french beans contains 6mg.
  • Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of french beans is 20.

The food types used in this comparison are Hummus, commercial and Beans, french, mature seeds, cooked, boiled, without salt.

Infographic

Hummus vs French beans 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.
Hummus
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more MagnesiumMagnesium +26.8%
Contains more IronIron +125.9%
Contains more CopperCopper +358.3%
Contains more ZincZinc +185.9%
Contains more PhosphorusPhosphorus +72.5%
Contains more ManganeseManganese +102.4%
Contains more SeleniumSelenium +116.7%
Contains more CalciumCalcium +65.8%
Contains more PotassiumPotassium +62.3%
Contains less SodiumSodium -98.4%

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin B1Vitamin B1 +38.5%
Contains more Vitamin B6Vitamin B6 +90.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +68.2%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.062mg
~equal in Vitamin B3 ~0.546mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~75µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hummus French beans DV% diff.
Copper 0.527mg 0.115mg 46%
Polyunsaturated fat 3.613g 0.453g 21%
Iron 2.44mg 1.08mg 17%
Manganese 0.773mg 0.382mg 17%
Sodium 379mg 6mg 16%
Fats 9.6g 0.76g 14%
Fiber 6g 9.4g 14%
Zinc 1.83mg 0.64mg 11%
Phosphorus 176mg 102mg 11%
Monounsaturated fat 4.039g 0.052g 10%
Vitamin B6 0.2mg 0.105mg 7%
Saturated fat 1.437g 0.083g 6%
Vitamin B1 0.18mg 0.13mg 4%
Potassium 228mg 370mg 4%
Magnesium 71mg 56mg 4%
Calcium 38mg 63mg 3%
Selenium 2.6µg 1.2µg 3%
Carbs 14.29g 24.02g 3%
Folate 83µg 75µg 2%
Calories 166kcal 129kcal 2%
Vitamin B5 0.132mg 0.222mg 2%
Protein 7.9g 7.05g 2%
Vitamin C 0mg 1.2mg 1%
Net carbs 8.29g 14.62g N/A
Vitamin B2 0.064mg 0.062mg 0%
Vitamin B3 0.582mg 0.546mg 0%
Tryptophan 0.083mg 0%
Threonine 0.297mg 0%
Isoleucine 0.311mg 0%
Leucine 0.563mg 0%
Lysine 0.484mg 0%
Methionine 0.106mg 0%
Phenylalanine 0.381mg 0%
Valine 0.369mg 0%
Histidine 0.196mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more ProteinProtein +12.1%
Contains more FatsFats +1163.2%
Contains more CarbsCarbs +68.1%
~equal in Water ~66.57g
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated fat +7667.3%
Contains more Poly. FatPolyunsaturated fat +697.6%
Contains less Sat. FatSaturated fat -94.2%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.