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Hummus vs. Soybean — In-Depth Nutrition Comparison

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What are the differences between Hummus and Soybean?

  • Hummus is higher in Copper, Folate, and Zinc, however, Soybean is richer in Iron, Vitamin B2, Phosphorus, Selenium, Potassium, and Calcium.
  • Soybean's daily need coverage for Iron is 34% more.
  • Soybean contains 379 times less Sodium than Hummus. Hummus contains 379mg of Sodium, while Soybean contains 1mg.

We used Hummus, commercial and Soybeans, mature cooked, boiled, without salt types in this article.

Infographic

Hummus vs Soybean 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
2
:
Contains more Zinc +59.1%
Contains more Copper +29.5%
Contains more Calcium +168.4%
Contains more Iron +110.7%
Contains more Magnesium +21.1%
Contains more Phosphorus +39.2%
Contains more Potassium +125.9%
Contains less Sodium -99.7%
Contains more Selenium +180.8%
Equal in Manganese - 0.824
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Zinc +59.1%
Contains more Copper +29.5%
Contains more Calcium +168.4%
Contains more Iron +110.7%
Contains more Magnesium +21.1%
Contains more Phosphorus +39.2%
Contains more Potassium +125.9%
Contains less Sodium -99.7%
Contains more Selenium +180.8%
Equal in Manganese - 0.824

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
4
:
Contains more Vitamin A +233.3%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B3 +45.9%
Contains more Folate +53.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +345.3%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +17%
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 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +233.3%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B3 +45.9%
Contains more Folate +53.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +345.3%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +17%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
3
:
Contains more Carbs +70.9%
Contains more Protein +130.5%
Contains more Other +17.9%
Equal in Fats - 8.97
Equal in Water - 62.55
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Carbs +70.9%
Contains more Protein +130.5%
Contains more Other +17.9%
Equal in Fats - 8.97
Equal in Water - 62.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
1
:
Contains more Monounsaturated Fat +103.9%
Contains more Polyunsaturated fat +40.2%
Equal in Saturated Fat - 1.297
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +103.9%
Contains more Polyunsaturated fat +40.2%
Equal in Saturated Fat - 1.297

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Soybean
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hummus Soybean Opinion
Net carbs 8.29g 2.36g Hummus
Protein 7.9g 18.21g Soybean
Fats 9.6g 8.97g Hummus
Carbs 14.29g 8.36g Hummus
Calories 166kcal 172kcal Soybean
Sugar 3g Hummus
Fiber 6g 6g
Calcium 38mg 102mg Soybean
Iron 2.44mg 5.14mg Soybean
Magnesium 71mg 86mg Soybean
Phosphorus 176mg 245mg Soybean
Potassium 228mg 515mg Soybean
Sodium 379mg 1mg Soybean
Zinc 1.83mg 1.15mg Hummus
Copper 0.527mg 0.407mg Hummus
Manganese 0.773mg 0.824mg Soybean
Selenium 2.6µg 7.3µg Soybean
Vitamin A 30IU 9IU Hummus
Vitamin E 0.35mg Soybean
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.18mg 0.155mg Hummus
Vitamin B2 0.064mg 0.285mg Soybean
Vitamin B3 0.582mg 0.399mg Hummus
Vitamin B5 0.132mg 0.179mg Soybean
Vitamin B6 0.2mg 0.234mg Soybean
Folate 83µg 54µg Hummus
Vitamin K 19.2µg Soybean
Tryptophan 0.242mg Soybean
Threonine 0.723mg Soybean
Isoleucine 0.807mg Soybean
Leucine 1.355mg Soybean
Lysine 1.108mg Soybean
Methionine 0.224mg Soybean
Phenylalanine 0.869mg Soybean
Valine 0.831mg Soybean
Histidine 0.449mg Soybean
Saturated Fat 1.437g 1.297g Soybean
Monounsaturated Fat 4.039g 1.981g Hummus
Polyunsaturated fat 3.613g 5.064g 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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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
16%
Hummus
23%
Soybean
Minerals Daily Need Coverage Score
64%
Hummus
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.14g)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 3g)
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)
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

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.