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

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What are the differences between Hummus and Yardlong bean (Asparagus bean)?

  • Hummus is higher in Copper, Manganese, Iron, Phosphorus, Vitamin B6, Zinc, and Magnesium, however Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Hummus's daily need coverage for Copper is 53% more.
  • Yardlong bean (Asparagus bean) contains 95 times less Sodium than Hummus. Hummus contains 379mg of Sodium, while Yardlong bean (Asparagus bean) contains 4mg.

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

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Hummus vs Yardlong bean (Asparagus 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
Hummus
5
:
Contains more Iron +419.1%
Contains more Magnesium +61.4%
Contains more Copper +997.9%
Contains more Zinc +394.6%
Contains more Phosphorus +198.3%
Contains more Calcium +31.6%
Contains less Sodium -98.9%
Equal in Potassium - 240
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 12% 21% 51% 176% 50% 76% 50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +419.1%
Contains more Magnesium +61.4%
Contains more Copper +997.9%
Contains more Zinc +394.6%
Contains more Phosphorus +198.3%
Contains more Calcium +31.6%
Contains less Sodium -98.9%
Equal in Potassium - 240

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
5
:
Contains more Vitamin B1 +68.2%
Contains more Vitamin B3 +42%
Contains more Vitamin B5 +140%
Contains more Vitamin B6 +733.3%
Contains more Folate +33.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +2783.3%
Contains more Vitamin B2 +71.9%
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 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin B1 +68.2%
Contains more Vitamin B3 +42%
Contains more Vitamin B5 +140%
Contains more Vitamin B6 +733.3%
Contains more Folate +33.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +2783.3%
Contains more Vitamin B2 +71.9%

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
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
66
Hummus
17
Yardlong bean (Asparagus 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
17%
Yardlong bean (Asparagus bean)
Carbohydrates
14%
Hummus
8%
Yardlong bean (Asparagus bean)
Fats
44%
Hummus
2%
Yardlong bean (Asparagus 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 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 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 Yardlong bean (Asparagus 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?
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 - 1.332g)
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 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 Yardlong bean (Asparagus bean) Opinion
Calories 166 47 Hummus
Protein 7.9 2.8 Hummus
Fats 9.6 0.4 Hummus
Vitamin C 0 18.8 Yardlong bean (Asparagus bean)
Carbs 14.29 8.35 Hummus
Cholesterol 0 0
Vitamin D 0 0
Iron 2.44 0.47 Hummus
Calcium 38 50 Yardlong bean (Asparagus bean)
Potassium 228 240 Yardlong bean (Asparagus bean)
Magnesium 71 44 Hummus
Sugar
Fiber 6 Hummus
Copper 0.527 0.048 Hummus
Zinc 1.83 0.37 Hummus
Starch
Phosphorus 176 59 Hummus
Sodium 379 4 Yardlong bean (Asparagus bean)
Vitamin A 30 865 Yardlong bean (Asparagus bean)
Vitamin E
Vitamin D 0 0
Vitamin B1 0.18 0.107 Hummus
Vitamin B2 0.064 0.11 Yardlong bean (Asparagus bean)
Vitamin B3 0.582 0.41 Hummus
Vitamin B5 0.132 0.055 Hummus
Vitamin B6 0.2 0.024 Hummus
Vitamin B12 0 0
Vitamin K
Folate 83 62 Hummus
Trans Fat 0 Hummus
Saturated Fat 1.437 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 4.039 0.036 Hummus
Polyunsaturated fat 3.613 0.169 Hummus
Tryptophan 0.032 Yardlong bean (Asparagus bean)
Threonine 0.104 Yardlong bean (Asparagus bean)
Isoleucine 0.15 Yardlong bean (Asparagus bean)
Leucine 0.2 Yardlong bean (Asparagus bean)
Lysine 0.184 Yardlong bean (Asparagus bean)
Methionine 0.04 Yardlong bean (Asparagus bean)
Phenylalanine 0.154 Yardlong bean (Asparagus bean)
Valine 0.162 Yardlong bean (Asparagus bean)
Histidine 0.09 Yardlong bean (Asparagus 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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.