Hummus vs. Soup beans — In-Depth Nutrition Comparison
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A recap on differences between hummus and soup beans
- Hummus is higher in copper, manganese, folate, phosphorus, iron, zinc, magnesium, vitamin B6, and vitamin B1, yet soup beans are higher in vitamin A.
- Hummus covers your daily copper needs 41% more than soup beans.
- Hummus contains 7 times more folate than soup beans. While hummus contains 83µg of folate, soup beans contain only 12µg.
- The glycemic index of hummus is lower.
Food varieties used in this article are Hummus, commercial and Soup, bean with ham, canned, chunky, ready-to-serve.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +273.7% |
| Contains more CalciumCalcium | +18.8% |
| Contains more PotassiumPotassium | +30.3% |
| Contains more IronIron | +83.5% |
| Contains more CopperCopper | +229.4% |
| Contains more ZincZinc | +315.9% |
| Contains more PhosphorusPhosphorus | +198.3% |
| Contains more ManganeseManganese | +166.6% |
| Contains more SeleniumSelenium | +165.4% |
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 | +200% |
| Contains more Vitamin B5Vitamin B5 | +230% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more FolateFolate | +591.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +20.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.16mg | 41% |
| Polyunsaturated fat | 3.613g | 0.39g | 21% |
| Manganese | 0.773mg | 0.29mg | 21% |
| Folate | 83µg | 12µg | 18% |
| Phosphorus | 176mg | 59mg | 17% |
| Iron | 2.44mg | 1.33mg | 14% |
| Zinc | 1.83mg | 0.44mg | 13% |
| Magnesium | 71mg | 19mg | 12% |
| Vitamin B6 | 0.2mg | 0.05mg | 12% |
| Vitamin B1 | 0.18mg | 0.06mg | 10% |
| Fats | 9.6g | 3.5g | 9% |
| Vitamin A | 81µg | 9% | |
| Selenium | 2.6µg | 6.9µg | 8% |
| Monounsaturated fat | 4.039g | 1.58g | 6% |
| Fiber | 6g | 4.6g | 6% |
| Protein | 7.9g | 5.19g | 5% |
| Calories | 166kcal | 95kcal | 4% |
| Cholesterol | 0mg | 9mg | 3% |
| Vitamin B5 | 0.132mg | 0.04mg | 2% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Potassium | 228mg | 175mg | 2% |
| Vitamin B3 | 0.582mg | 0.7mg | 1% |
| Sodium | 379mg | 400mg | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Calcium | 38mg | 32mg | 1% |
| Carbs | 14.29g | 11.16g | 1% |
| Net carbs | 8.29g | 6.56g | N/A |
| Vitamin B2 | 0.064mg | 0.06mg | 0% |
| Saturated fat | 1.437g | 1.37g | 0% |
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:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more ProteinProtein | +52.2% |
| Contains more FatsFats | +174.3% |
| Contains more CarbsCarbs | +28% |
| Contains more WaterWater | +18.1% |
~equal in
Other
~1.52g
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
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains more Mono. FatMonounsaturated fat | +155.6% |
| Contains more Poly. FatPolyunsaturated fat | +826.4% |
~equal in
Saturated fat
~1.37g
