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  6. Hummus vs. Winged bean

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
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
Hummus
7
:
3
Winged bean
Winged bean
Contains more Calcium +26.7%
Contains more Iron +22%
Contains more Magnesium +195.8%
Contains more Phosphorus +291.1%
Contains more Zinc +31.7%
Contains more Manganese +45.3%
Contains more Selenium +271.4%
Contains more Potassium +157%
Contains less Sodium -90.8%
Contains more Copper +163%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +26.7%
Contains more Iron +22%
Contains more Magnesium +195.8%
Contains more Phosphorus +291.1%
Contains more Zinc +31.7%
Contains more Manganese +45.3%
Contains more Selenium +271.4%
Contains more Potassium +157%
Contains less Sodium -90.8%
Contains more Copper +163%

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
Hummus
4
:
3
Winged bean
Winged bean
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%
Hummus
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%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
2
:
3
Winged bean
Winged bean
Contains more Fats +966.7%
Contains more Water +16%
Contains more Protein +46.8%
Contains more Carbs +96.6%
Contains more Other +23.5%
Hummus
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Winged bean
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 Fats +966.7%
Contains more Water +16%
Contains more Protein +46.8%
Contains more Carbs +96.6%
Contains more Other +23.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +1626.1%
Contains more Polyunsaturated fat +1976.4%
Contains less Saturated Fat -84.6%
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +1626.1%
Contains more Polyunsaturated fat +1976.4%
Contains less Saturated Fat -84.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
Minerals Daily Need Coverage Score
64%
Hummus
75%
Winged bean

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.