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  6. Hummus vs. Lupin Bean Raw

Hummus vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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The main differences between hummus and lupin Bean Raw

  • Lupin Bean Raw is richer than hummus in manganese, folate, copper, fiber, vitamin B1, phosphorus, magnesium, zinc, iron, and potassium.
  • Daily need coverage for manganese for lupin Bean Raw is 70% higher.

Food types used in this article are Hummus, commercial and Lupins, mature seeds, raw.

Infographic

Hummus vs Lupin Bean Raw 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
0
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +178.9%
Contains more CalciumCalcium +363.2%
Contains more PotassiumPotassium +344.3%
Contains more IronIron +78.7%
Contains more CopperCopper +93.9%
Contains more ZincZinc +159.6%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +208.2%
Contains more SeleniumSelenium +215.4%

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
Hummus
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 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +255.6%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin B3Vitamin B3 +276.3%
Contains more Vitamin B5Vitamin B5 +468.2%
Contains more Vitamin B6Vitamin B6 +78.5%
Contains more FolateFolate +327.7%
~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 Raw DV% diff.
Manganese 0.773mg 2.382mg 70%
Folate 83µg 355µg 68%
Protein 7.9g 36.17g 57%
Copper 0.527mg 1.022mg 55%
Fiber 6g 18.9g 52%
Vitamin B1 0.18mg 0.64mg 38%
Phosphorus 176mg 440mg 38%
Magnesium 71mg 198mg 30%
Zinc 1.83mg 4.75mg 27%
Iron 2.44mg 4.36mg 24%
Potassium 228mg 1013mg 23%
Sodium 379mg 15mg 16%
Calcium 38mg 176mg 14%
Vitamin B5 0.132mg 0.75mg 12%
Vitamin B6 0.2mg 0.357mg 12%
Vitamin B2 0.064mg 0.22mg 12%
Vitamin B3 0.582mg 2.19mg 10%
Calories 166kcal 371kcal 10%
Selenium 2.6µg 8.2µg 10%
Carbs 14.29g 40.37g 9%
Polyunsaturated fat 3.613g 2.439g 8%
Vitamin C 0mg 4.8mg 5%
Saturated fat 1.437g 1.156g 1%
Fats 9.6g 9.74g 0%
Net carbs 8.29g 21.47g N/A
Monounsaturated fat 4.039g 3.94g 0%
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
1
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +537.8%
Contains more ProteinProtein +357.8%
Contains more CarbsCarbs +182.5%
Contains more OtherOther +102.5%
~equal in Fats ~9.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
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 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Poly. FatPolyunsaturated fat +48.1%
Contains less Sat. FatSaturated fat -19.6%
~equal in Monounsaturated fat ~3.94g

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.