Hummus vs. Yardlong beans — In-Depth Nutrition Comparison

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How are hummus and yardlong beans different?

Hummus is richer in copper, manganese, iron, phosphorus, vitamin B6, zinc, and folate, while yardlong beans is higher in vitamin C and vitamin A.
Hummus covers your daily need for copper, 53% more than yardlong beans.
Hummus contains 95 times more sodium than yardlong beans. Hummus contains 379mg of sodium, while yardlong beans contains 4mg.
Yardlong beans has a higher glycemic index (86) than hummus (6).

Hummus, commercial and Yardlong bean, cooked, boiled, drained, 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

Yardlong beans

Contains more MagnesiumMagnesium	+69%
Contains more IronIron	+149%
Contains more CopperCopper	+1021.3%
Contains more ZincZinc	+408.3%
Contains more PhosphorusPhosphorus	+208.8%
Contains more ManganeseManganese	+284.6%
Contains more SeleniumSelenium	+73.3%

Contains more CalciumCalcium	+15.8%
Contains more PotassiumPotassium	+27.2%
Contains less SodiumSodium	-98.9%

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

Yardlong beans

Contains more Vitamin B1Vitamin B1	+111.8%
Contains more Vitamin B5Vitamin B5	+158.8%
Contains more Vitamin B6Vitamin B6	+733.3%
Contains more FolateFolate	+84.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+54.7%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.63mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.527mg	0.047mg	53%
Manganese	0.773mg	0.201mg	25%
Polyunsaturated fat	3.613g	0.042g	24%
Fiber	6g		24%
Vitamin C	0mg	16.2mg	18%
Iron	2.44mg	0.98mg	18%
Phosphorus	176mg	57mg	17%
Sodium	379mg	4mg	16%
Fats	9.6g	0.1g	15%
Vitamin B6	0.2mg	0.024mg	14%
Zinc	1.83mg	0.36mg	13%
Protein	7.9g	2.53g	11%
Folate	83µg	45µg	10%
Monounsaturated fat	4.039g	0.009g	10%
Vitamin B1	0.18mg	0.085mg	8%
Magnesium	71mg	42mg	7%
Saturated fat	1.437g	0.026g	6%
Calories	166kcal	47kcal	6%
Vitamin B2	0.064mg	0.099mg	3%
Vitamin A		23µg	3%
Selenium	2.6µg	1.5µg	2%
Vitamin B5	0.132mg	0.051mg	2%
Potassium	228mg	290mg	2%
Carbs	14.29g	9.18g	2%
Calcium	38mg	44mg	1%
Net carbs	8.29g	9.18g	N/A
Vitamin B3	0.582mg	0.63mg	0%
Tryptophan		0.029mg	0%
Threonine		0.094mg	0%
Isoleucine		0.135mg	0%
Leucine		0.18mg	0%
Lysine		0.166mg	0%
Methionine		0.036mg	0%
Phenylalanine		0.139mg	0%
Valine		0.146mg	0%
Histidine		0.082mg	0%