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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +39.9%
Contains more Calcium +31%
Contains more Iron +69.4%
Contains more Magnesium +102.9%
Contains more Phosphorus +91.3%
Contains more Zinc +215.5%
Contains more Copper +308.5%
Equal in Sodium - 379
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Potassium +39.9%
Contains more Calcium +31%
Contains more Iron +69.4%
Contains more Magnesium +102.9%
Contains more Phosphorus +91.3%
Contains more Zinc +215.5%
Contains more Copper +308.5%
Equal in Sodium - 379

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
:
5
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B5 +43.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +136.8%
Contains more Vitamin B3 +58.6%
Contains more Vitamin B6 +94.2%
Contains more Folate +654.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B5 +43.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +136.8%
Contains more Vitamin B3 +58.6%
Contains more Vitamin B6 +94.2%
Contains more Folate +654.5%

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.
Refried beans Hummus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Hummus Opinion
Net carbs 9.85g 8.29g Refried beans
Protein 4.98g 7.9g Hummus
Fats 2.01g 9.6g Hummus
Carbs 13.55g 14.29g Hummus
Calories 90kcal 166kcal Hummus
Starch 7.43g g Refried beans
Fructose 0g g Refried beans
Sugar 0.54g g Hummus
Fiber 3.7g 6g Hummus
Calcium 29mg 38mg Hummus
Iron 1.44mg 2.44mg Hummus
Magnesium 35mg 71mg Hummus
Phosphorus 92mg 176mg Hummus
Potassium 319mg 228mg Refried beans
Sodium 370mg 379mg Refried beans
Zinc 0.58mg 1.83mg Hummus
Copper 0.129mg 0.527mg Hummus
Vitamin A 0IU 30IU Hummus
Vitamin E 0.09mg mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.18mg Hummus
Vitamin B2 0.079mg 0.064mg Refried beans
Vitamin B3 0.367mg 0.582mg Hummus
Vitamin B5 0.189mg 0.132mg Refried beans
Vitamin B6 0.103mg 0.2mg Hummus
Folate 11µg 83µg Hummus
Vitamin B12 0µg 0µg
Vitamin K 2.1µg µg Refried beans
Tryptophan 0.065mg mg Refried beans
Threonine 0.231mg mg Refried beans
Isoleucine 0.242mg mg Refried beans
Leucine 0.438mg mg Refried beans
Lysine 0.377mg mg Refried beans
Methionine 0.083mg mg Refried beans
Phenylalanine 0.297mg mg Refried beans
Valine 0.287mg mg Refried beans
Histidine 153mg mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.016g g Hummus
Saturated Fat 0.631g 1.437g Refried beans
Monounsaturated Fat 0.601g 4.039g Hummus
Polyunsaturated fat 0.543g 3.613g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
10
Refried beans
16
Hummus
Mineral Summary Score
33
Refried beans
66
Hummus

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
30%
Refried beans
47%
Hummus
Carbohydrates
14%
Refried beans
14%
Hummus
Fats
9%
Refried beans
44%
Hummus

Comparison summary

Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.806g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.5)
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 0.54g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 32)
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 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

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. 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.