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  6. Hummus vs. Lupin Bean

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
Infographic link

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
Hummus
6
:
3
Lupin Bean
Lupin Bean
Contains more Iron +103.3%
Contains more Magnesium +31.5%
Contains more Phosphorus +37.5%
Contains more Zinc +32.6%
Contains more Copper +128.1%
Contains more Manganese +14.3%
Contains more Calcium +34.2%
Contains less Sodium -98.9%
Equal in Potassium - 245
Equal in Selenium - 2.6
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Iron +103.3%
Contains more Magnesium +31.5%
Contains more Phosphorus +37.5%
Contains more Zinc +32.6%
Contains more Copper +128.1%
Contains more Manganese +14.3%
Contains more Calcium +34.2%
Contains less Sodium -98.9%
Equal in Potassium - 245
Equal in Selenium - 2.6

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
Hummus
6
:
2
Lupin Bean
Lupin Bean
Contains more Vitamin A +328.6%
Contains more Vitamin B1 +34.3%
Contains more Vitamin B2 +20.8%
Contains more Vitamin B3 +17.6%
Contains more Vitamin B6 +2122.2%
Contains more Folate +40.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +42.4%
Hummus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin A +328.6%
Contains more Vitamin B1 +34.3%
Contains more Vitamin B2 +20.8%
Contains more Vitamin B3 +17.6%
Contains more Vitamin B6 +2122.2%
Contains more Folate +40.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +42.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
3
:
2
Lupin Bean
Lupin Bean
Contains more Fats +228.8%
Contains more Carbs +44.6%
Contains more Other +194.5%
Contains more Protein +97.1%
Equal in Water - 71.08
Hummus
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Lupin Bean
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 Fats +228.8%
Contains more Carbs +44.6%
Contains more Other +194.5%
Contains more Protein +97.1%
Equal in Water - 71.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
:
1
Lupin Bean
Lupin Bean
Contains more Monounsaturated Fat +242.3%
Contains more Polyunsaturated fat +394.9%
Contains less Saturated Fat -75.9%
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Monounsaturated Fat +242.3%
Contains more Polyunsaturated fat +394.9%
Contains less Saturated Fat -75.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Lupin Bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hummus Lupin Bean Opinion
Net carbs 8.29g 7.08g Hummus
Protein 7.9g 15.57g Lupin Bean
Fats 9.6g 2.92g Hummus
Carbs 14.29g 9.88g Hummus
Calories 166kcal 119kcal Hummus
Fiber 6g 2.8g Hummus
Calcium 38mg 51mg Lupin Bean
Iron 2.44mg 1.2mg Hummus
Magnesium 71mg 54mg Hummus
Phosphorus 176mg 128mg Hummus
Potassium 228mg 245mg Lupin Bean
Sodium 379mg 4mg Lupin Bean
Zinc 1.83mg 1.38mg Hummus
Copper 0.527mg 0.231mg Hummus
Manganese 0.773mg 0.676mg Hummus
Selenium 2.6µg 2.6µg
Vitamin A 30IU 7IU Hummus
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.18mg 0.134mg Hummus
Vitamin B2 0.064mg 0.053mg Hummus
Vitamin B3 0.582mg 0.495mg Hummus
Vitamin B5 0.132mg 0.188mg Lupin Bean
Vitamin B6 0.2mg 0.009mg Hummus
Folate 83µg 59µg Hummus
Tryptophan 0.125mg Lupin Bean
Threonine 0.573mg Lupin Bean
Isoleucine 0.695mg Lupin Bean
Leucine 1.181mg Lupin Bean
Lysine 0.832mg Lupin Bean
Methionine 0.11mg Lupin Bean
Phenylalanine 0.618mg Lupin Bean
Valine 0.65mg Lupin Bean
Histidine 0.443mg Lupin Bean
Saturated Fat 1.437g 0.346g Lupin Bean
Monounsaturated Fat 4.039g 1.18g Hummus
Polyunsaturated fat 3.613g 0.73g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Hummus
10%
Lupin Bean
Minerals Daily Need Coverage Score
64%
Hummus
39%
Lupin Bean

Comparison summary

Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 375mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 1.091g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 6)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.8)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.