Hummus vs. White beans — In-Depth Nutrition Comparison

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How are hummus and white beans different?

Hummus is richer in copper, phosphorus, vitamin B6, manganese, and vitamin B1, while white beans is higher in iron, potassium, and calcium.
Hummus covers your daily need for copper, 27% more than white beans.
Hummus contains 63 times more sodium than white beans. Hummus contains 379mg of sodium, while white beans contains 6mg.

Hummus, commercial and Beans, white, mature seeds, cooked, boiled, without salt types were used 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.

Hummus

White beans

Contains more MagnesiumMagnesium	+12.7%
Contains more CopperCopper	+83.6%
Contains more ZincZinc	+32.6%
Contains more PhosphorusPhosphorus	+55.8%
Contains more ManganeseManganese	+21.5%
Contains more SeleniumSelenium	+100%

Contains more CalciumCalcium	+136.8%
Contains more PotassiumPotassium	+146.1%
Contains more IronIron	+51.6%
Contains less SodiumSodium	-98.4%

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.

Hummus

White beans

Contains more Vitamin B1Vitamin B1	+52.5%
Contains more Vitamin B2Vitamin B2	+39.1%
Contains more Vitamin B3Vitamin B3	+315.7%
Contains more Vitamin B6Vitamin B6	+115.1%

Contains more Vitamin B5Vitamin B5

+73.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~81µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.527mg	0.287mg	27%
Polyunsaturated fat	3.613g	0.152g	23%
Iron	2.44mg	3.7mg	16%
Sodium	379mg	6mg	16%
Fats	9.6g	0.35g	14%
Monounsaturated fat	4.039g	0.031g	10%
Potassium	228mg	561mg	10%
Phosphorus	176mg	113mg	9%
Vitamin B6	0.2mg	0.093mg	8%
Manganese	0.773mg	0.636mg	6%
Vitamin E		0.94mg	6%
Saturated fat	1.437g	0.091g	6%
Choline		35.1mg	6%
Vitamin B1	0.18mg	0.118mg	5%
Calcium	38mg	90mg	5%
Protein	7.9g	9.73g	4%
Carbs	14.29g	25.09g	4%
Zinc	1.83mg	1.38mg	4%
Vitamin B3	0.582mg	0.14mg	3%
Vitamin K		3.5µg	3%
Selenium	2.6µg	1.3µg	2%
Vitamin B5	0.132mg	0.229mg	2%
Magnesium	71mg	63mg	2%
Calories	166kcal	139kcal	1%
Vitamin B2	0.064mg	0.046mg	1%
Folate	83µg	81µg	1%
Fiber	6g	6.3g	1%
Net carbs	8.29g	18.79g	N/A
Sugar		0.34g	N/A
Tryptophan		0.115mg	0%
Threonine		0.409mg	0%
Isoleucine		0.429mg	0%
Leucine		0.776mg	0%
Lysine		0.668mg	0%
Methionine		0.146mg	0%
Phenylalanine		0.526mg	0%
Valine		0.509mg	0%
Histidine		0.271mg	0%