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Hummus vs Winged bean - In-Depth Nutrition Comparison

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What are the differences between Hummus and Winged bean?

  • Hummus is higher in Phosphorus, Folate, Magnesium, Manganese, and Vitamin B6, however Winged bean is richer in Copper, Vitamin B1, Potassium, and Vitamin B3.
  • Winged bean's daily need coverage for Copper is 95% more.
  • Winged bean contains 11 times less Sodium than Hummus. Hummus contains 379mg of Sodium, while Winged bean contains 35mg.

We used Hummus, commercial and Winged bean tuber, raw types in this article.

Infographic

Hummus vs Winged bean 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
Contains more Iron +22%
Contains more Calcium +26.7%
Contains more Magnesium +195.8%
Contains more Zinc +31.7%
Contains more Phosphorus +291.1%
Contains more Potassium +157%
Contains more Copper +163%
Contains less Sodium -90.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +22%
Contains more Calcium +26.7%
Contains more Magnesium +195.8%
Contains more Zinc +31.7%
Contains more Phosphorus +291.1%
Contains more Potassium +157%
Contains more Copper +163%
Contains less Sodium -90.8%

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
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B6 +166.7%
Contains more Folate +336.8%
Contains more Vitamin B1 +110.6%
Contains more Vitamin B2 +132.8%
Contains more Vitamin B3 +181.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 45% 15% 11% 8% 47% 0% 0% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B6 +166.7%
Contains more Folate +336.8%
Contains more Vitamin B1 +110.6%
Contains more Vitamin B2 +132.8%
Contains more Vitamin B3 +181.8%

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
17
Winged bean
Mineral Summary Score
66
Hummus
85
Winged bean

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
70%
Winged bean
Carbohydrates
14%
Hummus
28%
Winged bean
Fats
44%
Hummus
4%
Winged bean

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 344mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.215g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Hummus Winged bean Opinion
Calories 166 148 Hummus
Protein 7.9 11.6 Winged bean
Fats 9.6 0.9 Hummus
Vitamin C 0 0
Carbs 14.29 28.1 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 2.44 2 Hummus
Calcium 38 30 Hummus
Potassium 228 586 Winged bean
Magnesium 71 24 Hummus
Sugar
Fiber 6 Hummus
Copper 0.527 1.386 Winged bean
Zinc 1.83 1.39 Hummus
Starch
Phosphorus 176 45 Hummus
Sodium 379 35 Winged bean
Vitamin A 30 0 Hummus
Vitamin E
Vitamin D 0 0
Vitamin B1 0.18 0.379 Winged bean
Vitamin B2 0.064 0.149 Winged bean
Vitamin B3 0.582 1.64 Winged bean
Vitamin B5 0.132 0.116 Hummus
Vitamin B6 0.2 0.075 Hummus
Vitamin B12 0 0
Vitamin K
Folate 83 19 Hummus
Trans Fat 0 Hummus
Saturated Fat 1.437 0.222 Winged bean
Monounsaturated Fat 4.039 0.234 Hummus
Polyunsaturated fat 3.613 0.174 Hummus
Tryptophan 0.252 Winged bean
Threonine 0.451 Winged bean
Isoleucine 0.425 Winged bean
Leucine 0.64 Winged bean
Lysine 0.592 Winged bean
Methionine 0.143 Winged bean
Phenylalanine 0.451 Winged bean
Valine 0.599 Winged bean
Histidine 0.241 Winged bean
Fructose

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.