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Hummus vs. Refried beans — In-Depth Nutrition Comparison

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Differences between Hummus and Refried beans

  • Refried beans contain less Copper, Manganese, Folate, Iron, Phosphorus, Zinc, Fiber, Vitamin B1, Magnesium, and Vitamin B6 than Hummus.
  • Hummus's daily need coverage for Copper is 44% higher.
  • Refried beans contain 8 times less Folate than Hummus. Hummus contains 83µg of Folate, while Refried beans contain 11µg.

The food types used in this comparison are Hummus, commercial and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Hummus vs Refried beans 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.
Contains more Calcium +31%
Contains more Iron +69.4%
Contains more Magnesium +102.9%
Contains more Phosphorus +91.3%
Contains more Zinc +215.5%
Contains more Copper +308.5%
Contains more Manganese +167.5%
Contains more Potassium +39.9%
Contains more Selenium +123.1%
Equal in Sodium - 370
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +31%
Contains more Iron +69.4%
Contains more Magnesium +102.9%
Contains more Phosphorus +91.3%
Contains more Zinc +215.5%
Contains more Copper +308.5%
Contains more Manganese +167.5%
Contains more Potassium +39.9%
Contains more Selenium +123.1%
Equal in Sodium - 370

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +136.8%
Contains more Vitamin B3 +58.6%
Contains more Vitamin B6 +94.2%
Contains more Folate +654.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B5 +43.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +136.8%
Contains more Vitamin B3 +58.6%
Contains more Vitamin B6 +94.2%
Contains more Folate +654.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B5 +43.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +58.6%
Contains more Fats +377.6%
Contains more Water +16.8%
Equal in Carbs - 13.55
Equal in Other - 1.71
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Protein +58.6%
Contains more Fats +377.6%
Contains more Water +16.8%
Equal in Carbs - 13.55
Equal in Other - 1.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +572%
Contains more Polyunsaturated fat +565.4%
Contains less Saturated Fat -56.1%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +572%
Contains more Polyunsaturated fat +565.4%
Contains less Saturated Fat -56.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hummus Refried beans Opinion
Net carbs 8.29g 9.85g Refried beans
Protein 7.9g 4.98g Hummus
Fats 9.6g 2.01g Hummus
Carbs 14.29g 13.55g Hummus
Calories 166kcal 90kcal Hummus
Starch 7.43g Refried beans
Sugar 0.54g Hummus
Fiber 6g 3.7g Hummus
Calcium 38mg 29mg Hummus
Iron 2.44mg 1.44mg Hummus
Magnesium 71mg 35mg Hummus
Phosphorus 176mg 92mg Hummus
Potassium 228mg 319mg Refried beans
Sodium 379mg 370mg Refried beans
Zinc 1.83mg 0.58mg Hummus
Copper 0.527mg 0.129mg Hummus
Manganese 0.773mg 0.289mg Hummus
Selenium 2.6µg 5.8µg Refried beans
Vitamin A 30IU 0IU Hummus
Vitamin E 0.09mg Refried beans
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.18mg 0.076mg Hummus
Vitamin B2 0.064mg 0.079mg Refried beans
Vitamin B3 0.582mg 0.367mg Hummus
Vitamin B5 0.132mg 0.189mg Refried beans
Vitamin B6 0.2mg 0.103mg Hummus
Folate 83µg 11µg Hummus
Vitamin K 2.1µg Refried beans
Tryptophan 0.065mg Refried beans
Threonine 0.231mg Refried beans
Isoleucine 0.242mg Refried beans
Leucine 0.438mg Refried beans
Lysine 0.377mg Refried beans
Methionine 0.083mg Refried beans
Phenylalanine 0.297mg Refried beans
Valine 0.287mg Refried beans
Histidine 153mg Refried beans
Trans Fat 0.016g Hummus
Saturated Fat 1.437g 0.631g Refried beans
Monounsaturated Fat 4.039g 0.601g Hummus
Polyunsaturated fat 3.613g 0.543g Hummus
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Refried beans
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%
Refried beans
Minerals Daily Need Coverage Score
64%
Hummus
33%
Refried beans

Comparison summary

Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.806g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.5)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.54g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.