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  6. Hummus vs. Refried beans

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.
  • 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

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.
Hummus
Hummus
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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%
~equal in Sodium ~370mg

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
Hummus
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hummus Refried beans 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
3
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 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
Hummus
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
36% 34% 31%
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%

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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.