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  6. Mung beans vs. Hummus

Mung beans vs. Hummus — In-Depth Nutrition Comparison

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How are mung beans and hummus different?

  • Mung beans are higher in folate and fiber; however, hummus is richer in copper, manganese, iron, phosphorus, vitamin B6, and zinc.
  • Daily need coverage for copper for hummus is 41% higher.
  • Mung beans contain 2 times more folate than hummus. While mung beans contain 159µg of folate, hummus contains only 83µg.
  • Mung beans have less saturated fat.
  • Hummus has a lower glycemic index (6) than mung beans (42).

Mung beans, mature seeds, cooked, boiled, without salt and Hummus, commercial are the varieties used in this article.

Infographic

Mung beans vs Hummus 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" 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 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Hummus
Hummus
7
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 PotassiumPotassium +16.7%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +47.9%
Contains more CalciumCalcium +40.7%
Contains more IronIron +74.3%
Contains more CopperCopper +237.8%
Contains more ZincZinc +117.9%
Contains more PhosphorusPhosphorus +77.8%
Contains more ManganeseManganese +159.4%
~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 3.3% 0.33% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Hummus
Hummus
1
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +210.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +91.6%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +198.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.18mg
~equal in Vitamin B2 ~0.064mg
~equal in Vitamin B3 ~0.582mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung beans Hummus DV% diff.
Copper 0.156mg 0.527mg 41%
Polyunsaturated fat 0.128g 3.613g 23%
Manganese 0.298mg 0.773mg 21%
Folate 159µg 83µg 19%
Sodium 2mg 379mg 16%
Fats 0.38g 9.6g 14%
Iron 1.4mg 2.44mg 13%
Phosphorus 99mg 176mg 11%
Monounsaturated fat 0.054g 4.039g 10%
Vitamin B6 0.067mg 0.2mg 10%
Zinc 0.84mg 1.83mg 9%
Vitamin B5 0.41mg 0.132mg 6%
Fiber 7.6g 6g 6%
Saturated fat 0.116g 1.437g 6%
Choline 29.4mg 5%
Magnesium 48mg 71mg 5%
Calories 105kcal 166kcal 3%
Protein 7.02g 7.9g 2%
Vitamin K 2.7µg 2%
Carbs 19.15g 14.29g 2%
Vitamin B1 0.164mg 0.18mg 1%
Vitamin C 1mg 0mg 1%
Vitamin E 0.15mg 1%
Potassium 266mg 228mg 1%
Calcium 27mg 38mg 1%
Net carbs 11.55g 8.29g N/A
Sugar 2g N/A
Vitamin A 1µg 0%
Selenium 2.5µg 2.6µg 0%
Vitamin B2 0.061mg 0.064mg 0%
Vitamin B3 0.577mg 0.582mg 0%
Tryptophan 0.076mg 0%
Threonine 0.23mg 0%
Isoleucine 0.297mg 0%
Leucine 0.544mg 0%
Lysine 0.49mg 0%
Methionine 0.084mg 0%
Phenylalanine 0.425mg 0%
Valine 0.364mg 0%
Histidine 0.205mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 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 CarbsCarbs +34%
Contains more ProteinProtein +12.5%
Contains more FatsFats +2426.3%
Contains more OtherOther +105.1%
~equal in Water ~66.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 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 -91.9%
Contains more Mono. FatMonounsaturated fat +7379.6%
Contains more Poly. FatPolyunsaturated fat +2722.7%

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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. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.