Hummus vs. Soybean — In-Depth Nutrition Comparison
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What are the differences between hummus and soybeans?
- Hummus is higher in copper, folate, and zinc; however, soybeans are richer in iron, vitamin B2, phosphorus, selenium, potassium, and calcium.
- Soybeans' daily need coverage for iron is 34% more.
- Soybeans contain 379 times less sodium than hummus. Hummus contains 379mg of sodium, while soybeans contain 1mg.
We used Hummus, commercial and Soybeans, mature cooked, boiled, without salt types in this article.
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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 CopperCopper | +29.5% |
| Contains more ZincZinc | +59.1% |
| Contains more MagnesiumMagnesium | +21.1% |
| Contains more CalciumCalcium | +168.4% |
| Contains more PotassiumPotassium | +125.9% |
| Contains more IronIron | +110.7% |
| Contains more PhosphorusPhosphorus | +39.2% |
| Contains less SodiumSodium | -99.7% |
| Contains more SeleniumSelenium | +180.8% |
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 | +16.1% |
| Contains more Vitamin B3Vitamin B3 | +45.9% |
| Contains more FolateFolate | +53.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +345.3% |
| Contains more Vitamin B5Vitamin B5 | +35.6% |
| Contains more Vitamin B6Vitamin B6 | +17% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +70.9% |
| Contains more ProteinProtein | +130.5% |
| Contains more OtherOther | +17.9% |
~equal in
Fats
~8.97g
~equal in
Water
~62.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +103.9% |
| Contains more Poly. FatPolyunsaturated fat | +40.2% |
~equal in
Saturated fat
~1.297g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 2.44mg | 5.14mg | 34% |
| Protein | 7.9g | 18.21g | 21% |
| Vitamin B2 | 0.064mg | 0.285mg | 17% |
| Vitamin K | 19.2µg | 16% | |
| Sodium | 379mg | 1mg | 16% |
| Copper | 0.527mg | 0.407mg | 13% |
| Polyunsaturated fat | 3.613g | 5.064g | 10% |
| Phosphorus | 176mg | 245mg | 10% |
| Selenium | 2.6µg | 7.3µg | 9% |
| Choline | 47.5mg | 9% | |
| Potassium | 228mg | 515mg | 8% |
| Folate | 83µg | 54µg | 7% |
| Zinc | 1.83mg | 1.15mg | 6% |
| Calcium | 38mg | 102mg | 6% |
| Monounsaturated fat | 4.039g | 1.981g | 5% |
| Magnesium | 71mg | 86mg | 4% |
| Vitamin B6 | 0.2mg | 0.234mg | 3% |
| Vitamin E | 0.35mg | 2% | |
| Manganese | 0.773mg | 0.824mg | 2% |
| Carbs | 14.29g | 8.36g | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Vitamin B1 | 0.18mg | 0.155mg | 2% |
| Saturated fat | 1.437g | 1.297g | 1% |
| Vitamin B3 | 0.582mg | 0.399mg | 1% |
| Vitamin B5 | 0.132mg | 0.179mg | 1% |
| Fats | 9.6g | 8.97g | 1% |
| Calories | 166kcal | 172kcal | 0% |
| Net carbs | 8.29g | 2.36g | N/A |
| Sugar | 3g | N/A | |
| Fiber | 6g | 6g | 0% |
| Tryptophan | 0.242mg | 0% | |
| Threonine | 0.723mg | 0% | |
| Isoleucine | 0.807mg | 0% | |
| Leucine | 1.355mg | 0% | |
| Lysine | 1.108mg | 0% | |
| Methionine | 0.224mg | 0% | |
| Phenylalanine | 0.869mg | 0% | |
| Valine | 0.831mg | 0% | |
| Histidine | 0.449mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
64%
75%
Comparison summary
Which food contains less Sodium?
Soybean contains less Sodium (difference - 378mg)
Which food is lower in Saturated fat?
Soybean is lower in Saturated fat (difference - 0.14g)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 8)
Which food is cheaper?
Hummus is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)