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Hummus vs. Lupin Bean — In-Depth Nutrition Comparison

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A recap on differences between hummus and lupin Bean

  • Hummus is higher than lupin Bean in copper, iron, vitamin B6, fiber, phosphorus, and folate.
  • Hummus covers your daily copper needs 33% more than lupin Bean.
  • Hummus contains 95 times more sodium than lupin Bean. While hummus contains 379mg of sodium, lupin Bean contains only 4mg.

Food varieties used in this article are Hummus, commercial and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Hummus vs Lupin Bean 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
6
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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +31.5%
Contains more IronIron +103.3%
Contains more CopperCopper +128.1%
Contains more ZincZinc +32.6%
Contains more PhosphorusPhosphorus +37.5%
Contains more ManganeseManganese +14.3%
Contains more CalciumCalcium +34.2%
Contains less SodiumSodium -98.9%
~equal in Potassium ~245mg
~equal in Selenium ~2.6µg

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
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin B1Vitamin B1 +34.3%
Contains more Vitamin B2Vitamin B2 +20.8%
Contains more Vitamin B3Vitamin B3 +17.6%
Contains more Vitamin B6Vitamin B6 +2122.2%
Contains more FolateFolate +40.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +42.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hummus Lupin Bean DV% diff.
Copper 0.527mg 0.231mg 33%
Polyunsaturated fat 3.613g 0.73g 19%
Iron 2.44mg 1.2mg 16%
Sodium 379mg 4mg 16%
Protein 7.9g 15.57g 15%
Vitamin B6 0.2mg 0.009mg 15%
Fiber 6g 2.8g 13%
Fats 9.6g 2.92g 10%
Monounsaturated fat 4.039g 1.18g 7%
Phosphorus 176mg 128mg 7%
Folate 83µg 59µg 6%
Saturated fat 1.437g 0.346g 5%
Vitamin B1 0.18mg 0.134mg 4%
Magnesium 71mg 54mg 4%
Zinc 1.83mg 1.38mg 4%
Manganese 0.773mg 0.676mg 4%
Calories 166kcal 119kcal 2%
Vitamin B2 0.064mg 0.053mg 1%
Vitamin B3 0.582mg 0.495mg 1%
Vitamin B5 0.132mg 0.188mg 1%
Potassium 228mg 245mg 1%
Calcium 38mg 51mg 1%
Carbs 14.29g 9.88g 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 8.29g 7.08g N/A
Selenium 2.6µg 2.6µg 0%
Tryptophan 0.125mg 0%
Threonine 0.573mg 0%
Isoleucine 0.695mg 0%
Leucine 1.181mg 0%
Lysine 0.832mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.618mg 0%
Valine 0.65mg 0%
Histidine 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more FatsFats +228.8%
Contains more CarbsCarbs +44.6%
Contains more OtherOther +194.5%
Contains more ProteinProtein +97.1%
~equal in Water ~71.08g

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
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated fat +242.3%
Contains more Poly. FatPolyunsaturated fat +394.9%
Contains less Sat. FatSaturated fat -75.9%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.