Soup beans vs. Hummus — In-Depth Nutrition Comparison
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A recap on differences between soup beans and hummus
- Soup beans are higher in vitamin A, yet hummus is higher in copper, manganese, folate, phosphorus, iron, zinc, magnesium, vitamin B6, and vitamin B1.
- Hummus covers your daily copper needs 41% more than soup beans.
- Soup beans contain 54 times more vitamin A than hummus. While soup beans contain 1626IU of vitamin A, hummus contains only 30IU.
- The glycemic index of hummus is lower.
Food varieties used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Hummus, commercial.
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.
| Contains more SeleniumSelenium | +165.4% |
| Contains more MagnesiumMagnesium | +273.7% |
| Contains more CalciumCalcium | +18.8% |
| Contains more PotassiumPotassium | +30.3% |
| Contains more IronIron | +83.5% |
| Contains more CopperCopper | +229.4% |
| Contains more ZincZinc | +315.9% |
| Contains more PhosphorusPhosphorus | +198.3% |
| Contains more ManganeseManganese | +166.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +20.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B5Vitamin B5 | +230% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more FolateFolate | +591.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.16mg | 0.527mg | 41% |
| Polyunsaturated fat | 0.39g | 3.613g | 21% |
| Manganese | 0.29mg | 0.773mg | 21% |
| Folate | 12µg | 83µg | 18% |
| Phosphorus | 59mg | 176mg | 17% |
| Iron | 1.33mg | 2.44mg | 14% |
| Zinc | 0.44mg | 1.83mg | 13% |
| Magnesium | 19mg | 71mg | 12% |
| Vitamin B6 | 0.05mg | 0.2mg | 12% |
| Vitamin B1 | 0.06mg | 0.18mg | 10% |
| Fats | 3.5g | 9.6g | 9% |
| Vitamin A | 81µg | 9% | |
| Selenium | 6.9µg | 2.6µg | 8% |
| Monounsaturated fat | 1.58g | 4.039g | 6% |
| Fiber | 4.6g | 6g | 6% |
| Protein | 5.19g | 7.9g | 5% |
| Calories | 95kcal | 166kcal | 4% |
| Cholesterol | 9mg | 0mg | 3% |
| Vitamin B5 | 0.04mg | 0.132mg | 2% |
| Vitamin C | 1.8mg | 0mg | 2% |
| Potassium | 175mg | 228mg | 2% |
| Vitamin B3 | 0.7mg | 0.582mg | 1% |
| Sodium | 400mg | 379mg | 1% |
| Vitamin B12 | 0.03µg | 0µg | 1% |
| Calcium | 32mg | 38mg | 1% |
| Carbs | 11.16g | 14.29g | 1% |
| Net carbs | 6.56g | 8.29g | N/A |
| Vitamin B2 | 0.06mg | 0.064mg | 0% |
| Saturated fat | 1.37g | 1.437g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
| Contains more WaterWater | +18.1% |
| Contains more ProteinProtein | +52.2% |
| Contains more FatsFats | +174.3% |
| Contains more CarbsCarbs | +28% |
~equal in
Other
~1.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
Saturated fat:
Sat. Fat
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 g
| Contains more Mono. FatMonounsaturated fat | +155.6% |
| Contains more Poly. FatPolyunsaturated fat | +826.4% |
~equal in
Saturated fat
~1.437g
