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Hummus vs Soybean - In-Depth Nutrition Comparison

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What are the main differences between Hummus and Soybean?

  • Soybean has more Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B2, Vitamin B1, Magnesium, Potassium, and Zinc than Hummus.
  • Soybean's daily need coverage for Iron is 166% higher.

We used Hummus, commercial and Soybeans, mature seeds, raw types in this comparison.

Infographic

Hummus vs Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
0
:
Contains more Calcium +628.9%
Contains more Iron +543.4%
Contains more Magnesium +294.4%
Contains more Phosphorus +300%
Contains more Potassium +688.2%
Contains less Sodium -99.5%
Contains more Zinc +167.2%
Contains more Copper +214.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Calcium +628.9%
Contains more Iron +543.4%
Contains more Magnesium +294.4%
Contains more Phosphorus +300%
Contains more Potassium +688.2%
Contains less Sodium -99.5%
Contains more Zinc +167.2%
Contains more Copper +214.6%

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
1
:
Contains more Vitamin A +36.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +385.6%
Contains more Vitamin B2 +1259.4%
Contains more Vitamin B3 +178.9%
Contains more Vitamin B5 +500.8%
Contains more Vitamin B6 +88.5%
Contains more Folate +351.8%
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 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +36.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +385.6%
Contains more Vitamin B2 +1259.4%
Contains more Vitamin B3 +178.9%
Contains more Vitamin B5 +500.8%
Contains more Vitamin B6 +88.5%
Contains more Folate +351.8%

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 Soybean
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hummus Soybean Opinion
Net carbs 8.29g 20.86g Soybean
Protein 7.9g 36.49g Soybean
Fats 9.6g 19.94g Soybean
Carbs 14.29g 30.16g Soybean
Calories 166kcal 446kcal Soybean
Starch g g
Fructose g g
Sugar g 7.33g Hummus
Fiber 6g 9.3g Soybean
Calcium 38mg 277mg Soybean
Iron 2.44mg 15.7mg Soybean
Magnesium 71mg 280mg Soybean
Phosphorus 176mg 704mg Soybean
Potassium 228mg 1797mg Soybean
Sodium 379mg 2mg Soybean
Zinc 1.83mg 4.89mg Soybean
Copper 0.527mg 1.658mg Soybean
Vitamin A 30IU 22IU Hummus
Vitamin E mg 0.85mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Soybean
Vitamin B1 0.18mg 0.874mg Soybean
Vitamin B2 0.064mg 0.87mg Soybean
Vitamin B3 0.582mg 1.623mg Soybean
Vitamin B5 0.132mg 0.793mg Soybean
Vitamin B6 0.2mg 0.377mg Soybean
Folate 83µg 375µg Soybean
Vitamin B12 0µg 0µg
Vitamin K µg 47µg Soybean
Tryptophan mg 0.591mg Soybean
Threonine mg 1.766mg Soybean
Isoleucine mg 1.971mg Soybean
Leucine mg 3.309mg Soybean
Lysine mg 2.706mg Soybean
Methionine mg 0.547mg Soybean
Phenylalanine mg 2.122mg Soybean
Valine mg 2.029mg Soybean
Histidine mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat g 0g Hummus
Saturated Fat 1.437g 2.884g Hummus
Monounsaturated Fat 4.039g 4.404g Soybean
Polyunsaturated fat 3.613g 11.255g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Soybean
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
85
Soybean
Mineral Summary Score
66
Hummus
252
Soybean

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
219%
Soybean
Carbohydrates
14%
Hummus
30%
Soybean
Fats
44%
Hummus
92%
Soybean

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 377mg)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 1.447g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 8)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.