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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +69.4%
Contains more Calcium +31%
Contains more Magnesium +102.9%
Contains more Copper +308.5%
Contains more Zinc +215.5%
Contains more Phosphorus +91.3%
Contains more Potassium +39.9%
Equal in Sodium - 370
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +69.4%
Contains more Calcium +31%
Contains more Magnesium +102.9%
Contains more Copper +308.5%
Contains more Zinc +215.5%
Contains more Phosphorus +91.3%
Contains more Potassium +39.9%
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" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Hummus
10
Refried beans
Mineral Summary Score
66
Hummus
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
47%
Hummus
30%
Refried beans
Carbohydrates
14%
Hummus
14%
Refried beans
Fats
44%
Hummus
9%
Refried beans

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Hummus Refried beans Opinion
Calories 166 90 Hummus
Protein 7.9 4.98 Hummus
Fats 9.6 2.01 Hummus
Vitamin C 0 6 Refried beans
Carbs 14.29 13.55 Hummus
Cholesterol 0 0
Vitamin D 0 0
Iron 2.44 1.44 Hummus
Calcium 38 29 Hummus
Potassium 228 319 Refried beans
Magnesium 71 35 Hummus
Sugar 0.54 Hummus
Fiber 6 3.7 Hummus
Copper 0.527 0.129 Hummus
Zinc 1.83 0.58 Hummus
Starch 7.43 Refried beans
Phosphorus 176 92 Hummus
Sodium 379 370 Refried beans
Vitamin A 30 0 Hummus
Vitamin E 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.18 0.076 Hummus
Vitamin B2 0.064 0.079 Refried beans
Vitamin B3 0.582 0.367 Hummus
Vitamin B5 0.132 0.189 Refried beans
Vitamin B6 0.2 0.103 Hummus
Vitamin B12 0 0
Vitamin K 2.1 Refried beans
Folate 83 11 Hummus
Trans Fat 0.016 Hummus
Saturated Fat 1.437 0.631 Refried beans
Monounsaturated Fat 4.039 0.601 Hummus
Polyunsaturated fat 3.613 0.543 Hummus
Tryptophan 0.065 Refried beans
Threonine 0.231 Refried beans
Isoleucine 0.242 Refried beans
Leucine 0.438 Refried beans
Lysine 0.377 Refried beans
Methionine 0.083 Refried beans
Phenylalanine 0.297 Refried beans
Valine 0.287 Refried beans
Histidine 153 Refried beans
Fructose 0 Refried beans

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.