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  6. Refried beans vs. Hummus

Refried beans vs. Hummus — In-Depth Nutrition Comparison

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Differences between refried beans and hummus

  • Refried beans contain less copper, manganese, folate, iron, phosphorus, zinc, fiber, vitamin B1, magnesium, and vitamin B6 than hummus.
  • Hummus's daily need coverage for copper is 44% higher.
  • Hummus has a lower glycemic index. The glycemic index of hummus is 6, while the glycemic index of refried beans is 38.

The food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Hummus, commercial.

Infographic

Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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 +39.9%
Contains more SeleniumSelenium +123.1%
Contains more MagnesiumMagnesium +102.9%
Contains more CalciumCalcium +31%
Contains more IronIron +69.4%
Contains more CopperCopper +308.5%
Contains more ZincZinc +215.5%
Contains more PhosphorusPhosphorus +91.3%
Contains more ManganeseManganese +167.5%
~equal in Sodium ~379mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Hummus
Hummus
4
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B5Vitamin B5 +43.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +136.8%
Contains more Vitamin B3Vitamin B3 +58.6%
Contains more Vitamin B6Vitamin B6 +94.2%
Contains more FolateFolate +654.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Hummus DV% diff.
Copper 0.129mg 0.527mg 44%
Histidine 153mg 22%
Manganese 0.289mg 0.773mg 21%
Polyunsaturated fat 0.543g 3.613g 20%
Folate 11µg 83µg 18%
Iron 1.44mg 2.44mg 13%
Fats 2.01g 9.6g 12%
Phosphorus 92mg 176mg 12%
Zinc 0.58mg 1.83mg 11%
Fiber 3.7g 6g 9%
Magnesium 35mg 71mg 9%
Monounsaturated fat 0.601g 4.039g 9%
Vitamin B1 0.076mg 0.18mg 9%
Vitamin C 6mg 0mg 7%
Vitamin B6 0.103mg 0.2mg 7%
Selenium 5.8µg 2.6µg 6%
Protein 4.98g 7.9g 6%
Choline 21.2mg 4%
Saturated fat 0.631g 1.437g 4%
Calories 90kcal 166kcal 4%
Starch 7.43g 3%
Potassium 319mg 228mg 3%
Vitamin K 2.1µg 2%
Vitamin B3 0.367mg 0.582mg 1%
Vitamin B5 0.189mg 0.132mg 1%
Vitamin E 0.09mg 1%
Calcium 29mg 38mg 1%
Vitamin B2 0.079mg 0.064mg 1%
Net carbs 9.85g 8.29g N/A
Carbs 13.55g 14.29g 0%
Sugar 0.54g N/A
Sodium 370mg 379mg 0%
Trans fat 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 WaterWater +16.8%
Contains more ProteinProtein +58.6%
Contains more FatsFats +377.6%
~equal in Carbs ~14.29g
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 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 -56.1%
Contains more Mono. FatMonounsaturated fat +572%
Contains more Poly. FatPolyunsaturated fat +565.4%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.