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  6. Lupin Bean vs. Hummus

Lupin Bean vs. Hummus — In-Depth Nutrition Comparison

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A recap on the differences between lupin Bean and hummus

  • Hummus is higher than lupin Bean in copper, iron, vitamin B6, fiber, phosphorus, and folate.
  • Hummus covers your daily copper needs 33% more than lupin Bean.
  • The amount of saturated fat in lupin Bean is lower.

Food varieties used in this article are Lupins, mature seeds, cooked, boiled, without salt and Hummus, commercial.

Infographic

Lupin Bean vs Hummus 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Hummus
Hummus
6
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%
Contains more CalciumCalcium +34.2%
Contains less SodiumSodium -98.9%
Contains more MagnesiumMagnesium +31.5%
Contains more IronIron +103.3%
Contains more CopperCopper +128.1%
Contains more ZincZinc +32.6%
Contains more PhosphorusPhosphorus +37.5%
Contains more ManganeseManganese +14.3%
~equal in Potassium ~228mg
~equal in Selenium ~2.6µg

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.
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Hummus
Hummus
5
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +42.4%
Contains more Vitamin B1Vitamin B1 +34.3%
Contains more Vitamin B2Vitamin B2 +20.8%
Contains more Vitamin B3Vitamin B3 +17.6%
Contains more Vitamin B6Vitamin B6 +2122.2%
Contains more FolateFolate +40.7%
~equal in Vitamin A ~µg
~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 Lupin Bean Hummus DV% diff.
Copper 0.231mg 0.527mg 33%
Polyunsaturated fat 0.73g 3.613g 19%
Iron 1.2mg 2.44mg 16%
Sodium 4mg 379mg 16%
Protein 15.57g 7.9g 15%
Vitamin B6 0.009mg 0.2mg 15%
Fiber 2.8g 6g 13%
Fats 2.92g 9.6g 10%
Monounsaturated fat 1.18g 4.039g 7%
Phosphorus 128mg 176mg 7%
Folate 59µg 83µg 6%
Saturated fat 0.346g 1.437g 5%
Vitamin B1 0.134mg 0.18mg 4%
Magnesium 54mg 71mg 4%
Zinc 1.38mg 1.83mg 4%
Manganese 0.676mg 0.773mg 4%
Calories 119kcal 166kcal 2%
Vitamin B2 0.053mg 0.064mg 1%
Vitamin B3 0.495mg 0.582mg 1%
Vitamin B5 0.188mg 0.132mg 1%
Potassium 245mg 228mg 1%
Calcium 51mg 38mg 1%
Carbs 9.88g 14.29g 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 7.08g 8.29g N/A
Selenium 2.6µg 2.6µg 0%
Tryptophan 0.125mg 0%
Threonine 0.573mg 0%
Isoleucine 0.695mg 0%
Leucine 1.181mg 0%
Lysine 0.832mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.618mg 0%
Valine 0.65mg 0%
Histidine 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Hummus
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more ProteinProtein +97.1%
Contains more FatsFats +228.8%
Contains more CarbsCarbs +44.6%
Contains more OtherOther +194.5%
~equal in Water ~66.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Hummus
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
Contains less Sat. FatSaturated fat -75.9%
Contains more Mono. FatMonounsaturated fat +242.3%
Contains more Poly. FatPolyunsaturated fat +394.9%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients
  2. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.