Hummus vs. Refried beans — In-Depth Nutrition Comparison
Compare
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.
- Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of refried beans is 38.
The food types used in this comparison are Hummus, commercial and Refried beans, canned, traditional style (includes USDA commodity).
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 MagnesiumMagnesium | +102.9% |
| Contains more CalciumCalcium | +31% |
| Contains more IronIron | +69.4% |
| Contains more CopperCopper | +308.5% |
| Contains more ZincZinc | +215.5% |
| Contains more PhosphorusPhosphorus | +91.3% |
| Contains more ManganeseManganese | +167.5% |
| Contains more PotassiumPotassium | +39.9% |
| Contains more SeleniumSelenium | +123.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +136.8% |
| Contains more Vitamin B3Vitamin B3 | +58.6% |
| Contains more Vitamin B6Vitamin B6 | +94.2% |
| Contains more FolateFolate | +654.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +23.4% |
| Contains more Vitamin B5Vitamin B5 | +43.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more ProteinProtein | +58.6% |
| Contains more FatsFats | +377.6% |
| Contains more WaterWater | +16.8% |
~equal in
Carbs
~13.55g
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 g
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains more Mono. FatMonounsaturated fat | +572% |
| Contains more Poly. FatPolyunsaturated fat | +565.4% |
| Contains less Sat. FatSaturated 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.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.527mg | 0.129mg | 44% |
| Histidine | 153mg | 22% | |
| Manganese | 0.773mg | 0.289mg | 21% |
| Polyunsaturated fat | 3.613g | 0.543g | 20% |
| Folate | 83µg | 11µg | 18% |
| Iron | 2.44mg | 1.44mg | 13% |
| Fats | 9.6g | 2.01g | 12% |
| Phosphorus | 176mg | 92mg | 12% |
| Zinc | 1.83mg | 0.58mg | 11% |
| Fiber | 6g | 3.7g | 9% |
| Magnesium | 71mg | 35mg | 9% |
| Monounsaturated fat | 4.039g | 0.601g | 9% |
| Vitamin B1 | 0.18mg | 0.076mg | 9% |
| Vitamin C | 0mg | 6mg | 7% |
| Vitamin B6 | 0.2mg | 0.103mg | 7% |
| Selenium | 2.6µg | 5.8µg | 6% |
| Protein | 7.9g | 4.98g | 6% |
| Choline | 21.2mg | 4% | |
| Saturated fat | 1.437g | 0.631g | 4% |
| Calories | 166kcal | 90kcal | 4% |
| Starch | 7.43g | 3% | |
| Potassium | 228mg | 319mg | 3% |
| Vitamin K | 2.1µg | 2% | |
| Vitamin B3 | 0.582mg | 0.367mg | 1% |
| Vitamin B5 | 0.132mg | 0.189mg | 1% |
| Vitamin E | 0.09mg | 1% | |
| Calcium | 38mg | 29mg | 1% |
| Vitamin B2 | 0.064mg | 0.079mg | 1% |
| Net carbs | 8.29g | 9.85g | N/A |
| Carbs | 14.29g | 13.55g | 0% |
| Sugar | 0.54g | N/A | |
| Sodium | 379mg | 370mg | 0% |
| Trans fat | 0.016g | N/A | |
| Tryptophan | 0.065mg | 0% | |
| Threonine | 0.231mg | 0% | |
| Isoleucine | 0.242mg | 0% | |
| Leucine | 0.438mg | 0% | |
| Lysine | 0.377mg | 0% | |
| Methionine | 0.083mg | 0% | |
| Phenylalanine | 0.297mg | 0% | |
| Valine | 0.287mg | 0% | |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
14%
10%
Minerals Daily Need Coverage Score
64%
33%
Comparison summary
Which food contains less Sodium?
Refried beans contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Refried beans is lower in Saturated fat (difference - 0.806g)
Which food is cheaper?
Refried beans is cheaper (difference - $1.5)
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.54g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 32)
Which food is richer in minerals?
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.