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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" chart 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 Potassium +39.9%
Equal in Sodium - 370
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
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 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 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%

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

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 g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar g 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
Vitamin A 30IU 0IU Hummus
Vitamin E mg 0.09mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 2.1µg Refried beans
Tryptophan mg 0.065mg Refried beans
Threonine mg 0.231mg Refried beans
Isoleucine mg 0.242mg Refried beans
Leucine mg 0.438mg Refried beans
Lysine mg 0.377mg Refried beans
Methionine mg 0.083mg Refried beans
Phenylalanine mg 0.297mg Refried beans
Valine mg 0.287mg Refried beans
Histidine mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat g 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

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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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

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

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.