Hummus vs. Great northern beans — In-Depth Nutrition Comparison

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Summary of differences between hummus and great northern beans

Great northern beans has less copper, manganese, zinc, and vitamin B6 than hummus.
Hummus covers your daily need for copper, 31% more than great northern beans.
Hummus has 190 times more sodium than great northern beans. While hummus has 379mg of sodium, great northern beans has only 2mg.

These are the specific foods used in this comparison Hummus, commercial and Beans, great northern, 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

Great northern beans

Contains more MagnesiumMagnesium	+42%
Contains more IronIron	+14.6%
Contains more CopperCopper	+113.4%
Contains more ZincZinc	+108%
Contains more ManganeseManganese	+49.2%

Contains more CalciumCalcium	+78.9%
Contains more PotassiumPotassium	+71.5%
Contains less SodiumSodium	-99.5%
Contains more SeleniumSelenium	+57.7%

~equal in Phosphorus ~165mg

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

Great northern beans

Contains more Vitamin B1Vitamin B1	+13.9%
Contains more Vitamin B6Vitamin B6	+70.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B3Vitamin B3	+17%
Contains more Vitamin B5Vitamin B5	+101.5%
Contains more FolateFolate	+22.9%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.059mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.527mg	0.247mg	31%
Polyunsaturated fat	3.613g	0.187g	23%
Sodium	379mg	2mg	16%
Fats	9.6g	0.45g	14%
Manganese	0.773mg	0.518mg	11%
Monounsaturated fat	4.039g	0.021g	10%
Zinc	1.83mg	0.88mg	9%
Vitamin B6	0.2mg	0.117mg	6%
Saturated fat	1.437g	0.14g	6%
Magnesium	71mg	50mg	5%
Potassium	228mg	391mg	5%
Folate	83µg	102µg	5%
Iron	2.44mg	2.13mg	4%
Fiber	6g	7g	4%
Vitamin B5	0.132mg	0.266mg	3%
Calcium	38mg	68mg	3%
Selenium	2.6µg	4.1µg	3%
Calories	166kcal	118kcal	2%
Vitamin B1	0.18mg	0.158mg	2%
Phosphorus	176mg	165mg	2%
Carbs	14.29g	21.09g	2%
Vitamin B3	0.582mg	0.681mg	1%
Protein	7.9g	8.33g	1%
Vitamin C	0mg	1.3mg	1%
Net carbs	8.29g	14.09g	N/A
Vitamin B2	0.064mg	0.059mg	0%
Tryptophan		0.099mg	0%
Threonine		0.351mg	0%
Isoleucine		0.368mg	0%
Leucine		0.665mg	0%
Lysine		0.572mg	0%
Methionine		0.125mg	0%
Phenylalanine		0.451mg	0%
Valine		0.436mg	0%
Histidine		0.232mg	0%