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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.
  • Hummus has a lower glycemic index (6) than winged bean (32).

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

Infographic

Hummus vs Winged bean 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +195.8%
Contains more CalciumCalcium +26.7%
Contains more IronIron +22%
Contains more ZincZinc +31.7%
Contains more PhosphorusPhosphorus +291.1%
Contains more ManganeseManganese +45.3%
Contains more SeleniumSelenium +271.4%
Contains more PotassiumPotassium +157%
Contains more CopperCopper +163%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hummus
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more FolateFolate +336.8%
Contains more Vitamin B1Vitamin B1 +110.6%
Contains more Vitamin B2Vitamin B2 +132.8%
Contains more Vitamin B3Vitamin B3 +181.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hummus Winged bean DV% diff.
Copper 0.527mg 1.386mg 95%
Fiber 6g 24%
Polyunsaturated fat 3.613g 0.174g 23%
Phosphorus 176mg 45mg 19%
Vitamin B1 0.18mg 0.379mg 17%
Folate 83µg 19µg 16%
Sodium 379mg 35mg 15%
Fats 9.6g 0.9g 13%
Magnesium 71mg 24mg 11%
Potassium 228mg 586mg 11%
Manganese 0.773mg 0.532mg 10%
Vitamin B6 0.2mg 0.075mg 10%
Monounsaturated fat 4.039g 0.234g 10%
Protein 7.9g 11.6g 7%
Vitamin B3 0.582mg 1.64mg 7%
Vitamin B2 0.064mg 0.149mg 7%
Iron 2.44mg 2mg 6%
Saturated fat 1.437g 0.222g 6%
Carbs 14.29g 28.1g 5%
Zinc 1.83mg 1.39mg 4%
Selenium 2.6µg 0.7µg 3%
Calories 166kcal 148kcal 1%
Calcium 38mg 30mg 1%
Net carbs 8.29g 28.1g N/A
Vitamin B5 0.132mg 0.116mg 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +966.7%
Contains more WaterWater +16%
Contains more ProteinProtein +46.8%
Contains more CarbsCarbs +96.6%
Contains more OtherOther +23.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +1626.1%
Contains more Poly. FatPolyunsaturated fat +1976.4%
Contains less Sat. FatSaturated fat -84.6%

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. 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.