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Hummus vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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How are Hummus and Yardlong bean (Asparagus bean) different?

  • Hummus is richer in Copper, Manganese, Iron, Phosphorus, Vitamin B6, Zinc, Folate, and Vitamin B1, while Yardlong bean (Asparagus bean) is higher in Vitamin C.
  • Hummus covers your daily need of Copper 53% more than Yardlong bean (Asparagus bean).
  • Hummus contains 95 times more Sodium than Yardlong bean (Asparagus bean). Hummus contains 379mg of Sodium, while Yardlong bean (Asparagus bean) contains 4mg.

Hummus, commercial and Yardlong bean, cooked, boiled, drained, without salt types were used in this article.

Infographic

Hummus vs Yardlong bean (Asparagus 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.
Contains more Iron +149%
Contains more Magnesium +69%
Contains more Phosphorus +208.8%
Contains more Zinc +408.3%
Contains more Copper +1021.3%
Contains more Manganese +284.6%
Contains more Selenium +73.3%
Contains more Calcium +15.8%
Contains more Potassium +27.2%
Contains less Sodium -98.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +149%
Contains more Magnesium +69%
Contains more Phosphorus +208.8%
Contains more Zinc +408.3%
Contains more Copper +1021.3%
Contains more Manganese +284.6%
Contains more Selenium +73.3%
Contains more Calcium +15.8%
Contains more Potassium +27.2%
Contains less Sodium -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
4
:
Contains more Vitamin B1 +111.8%
Contains more Vitamin B5 +158.8%
Contains more Vitamin B6 +733.3%
Contains more Folate +84.4%
Contains more Vitamin A +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +54.7%
Equal in Vitamin B3 - 0.63
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B5 +158.8%
Contains more Vitamin B6 +733.3%
Contains more Folate +84.4%
Contains more Vitamin A +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +54.7%
Equal in Vitamin B3 - 0.63

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +212.3%
Contains more Fats +9500%
Contains more Carbs +55.7%
Contains more Other +125%
Contains more Water +31.4%
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +212.3%
Contains more Fats +9500%
Contains more Carbs +55.7%
Contains more Other +125%
Contains more Water +31.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +44777.8%
Contains more Polyunsaturated fat +8502.4%
Contains less Saturated Fat -98.2%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +44777.8%
Contains more Polyunsaturated fat +8502.4%
Contains less Saturated Fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Yardlong bean (Asparagus 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 Yardlong bean (Asparagus bean) Opinion
Net carbs 8.29g 9.18g Yardlong bean (Asparagus bean)
Protein 7.9g 2.53g Hummus
Fats 9.6g 0.1g Hummus
Carbs 14.29g 9.18g Hummus
Calories 166kcal 47kcal Hummus
Fiber 6g Hummus
Calcium 38mg 44mg Yardlong bean (Asparagus bean)
Iron 2.44mg 0.98mg Hummus
Magnesium 71mg 42mg Hummus
Phosphorus 176mg 57mg Hummus
Potassium 228mg 290mg Yardlong bean (Asparagus bean)
Sodium 379mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.83mg 0.36mg Hummus
Copper 0.527mg 0.047mg Hummus
Manganese 0.773mg 0.201mg Hummus
Selenium 2.6µg 1.5µg Hummus
Vitamin A 30IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg Yardlong bean (Asparagus bean)
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.18mg 0.085mg Hummus
Vitamin B2 0.064mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.582mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.132mg 0.051mg Hummus
Vitamin B6 0.2mg 0.024mg Hummus
Folate 83µg 45µg Hummus
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 1.437g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 4.039g 0.009g Hummus
Polyunsaturated fat 3.613g 0.042g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
64%
Hummus
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 375mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 1.411g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 80)
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.