Hummus vs. White beans — In-Depth Nutrition Comparison

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How are hummus and white beans different?

Hummus is richer in copper, fats, phosphorus, vitamin B6, and manganese, 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+73.5%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~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%
Potassium	228mg	561mg	10%
Monounsaturated fat	4.039g	0.031g	10%
Phosphorus	176mg	113mg	9%
Vitamin B6	0.2mg	0.093mg	8%
Vitamin E		0.94mg	6%
Manganese	0.773mg	0.636mg	6%
Choline		35.1mg	6%
Saturated fat	1.437g	0.091g	6%
Calcium	38mg	90mg	5%
Vitamin B1	0.18mg	0.118mg	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%
Magnesium	71mg	63mg	2%
Selenium	2.6µg	1.3µg	2%
Vitamin B5	0.132mg	0.229mg	2%
Calories	166kcal	139kcal	1%
Fiber	6g	6.3g	1%
Vitamin B2	0.064mg	0.046mg	1%
Folate	83µg	81µg	1%
Protein per 100 calories	4.8g	7g	N/A
Calories per 10 g protein	210kcal	143kcal	N/A
Weight per 100 calories	60g	72g	N/A
Unsaturated / Saturated Fat ratio	5.3	2	N/A
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%