Hummus vs. Pinto beans — In-Depth Nutrition Comparison

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Differences between hummus and pinto beans

Hummus has more copper, manganese, and zinc, while pinto beans has more folate, fiber, selenium, and potassium.
Hummus's daily need coverage for copper is 34% higher.
Pinto beans contains 379 times less sodium than hummus. Hummus contains 379mg of sodium, while pinto beans contains 1mg.
Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of pinto beans is 39.

The food types used in this comparison are Hummus, commercial and Beans, pinto, 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

Pinto beans

Contains more MagnesiumMagnesium	+42%
Contains more IronIron	+16.7%
Contains more CopperCopper	+140.6%
Contains more ZincZinc	+86.7%
Contains more PhosphorusPhosphorus	+19.7%
Contains more ManganeseManganese	+70.6%

Contains more CalciumCalcium	+21.1%
Contains more PotassiumPotassium	+91.2%
Contains less SodiumSodium	-99.7%
Contains more SeleniumSelenium	+138.5%

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

Pinto beans

Contains more Vitamin B3Vitamin B3

+83%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+59.1%
Contains more Vitamin B6Vitamin B6	+14.5%
Contains more FolateFolate	+107.2%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.193mg

~equal in Vitamin B2 ~0.062mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.527mg	0.219mg	34%
Polyunsaturated fat	3.613g	0.235g	23%
Folate	83µg	172µg	22%
Sodium	379mg	1mg	16%
Fats	9.6g	0.65g	14%
Manganese	0.773mg	0.453mg	14%
Fiber	6g	9g	12%
Monounsaturated fat	4.039g	0.133g	10%
Zinc	1.83mg	0.98mg	8%
Selenium	2.6µg	6.2µg	7%
Vitamin E		0.94mg	6%
Starch		15.15g	6%
Choline		35.3mg	6%
Potassium	228mg	436mg	6%
Saturated fat	1.437g	0.136g	6%
Magnesium	71mg	50mg	5%
Iron	2.44mg	2.09mg	4%
Phosphorus	176mg	147mg	4%
Carbs	14.29g	26.22g	4%
Vitamin K		3.5µg	3%
Vitamin B5	0.132mg	0.21mg	2%
Vitamin B6	0.2mg	0.229mg	2%
Vitamin B3	0.582mg	0.318mg	2%
Protein	7.9g	9.01g	2%
Calories	166kcal	143kcal	1%
Vitamin B1	0.18mg	0.193mg	1%
Calcium	38mg	46mg	1%
Vitamin C	0mg	0.8mg	1%
Net carbs	8.29g	17.22g	N/A
Sugar		0.34g	N/A
Vitamin B2	0.064mg	0.062mg	0%
Tryptophan		0.108mg	0%
Threonine		0.331mg	0%
Isoleucine		0.426mg	0%
Leucine		0.765mg	0%
Lysine		0.63mg	0%
Methionine		0.117mg	0%
Phenylalanine		0.531mg	0%
Valine		0.519mg	0%
Histidine		0.247mg	0%