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  6. Soybean raw vs. Hummus

Soybean raw vs. Hummus — In-Depth Nutrition Comparison

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What are the main differences between Soybean raw and Hummus?

  • Soybean raw has more Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B2, Vitamin B1, Magnesium, Potassium, and Zinc than Hummus.
  • Soybean raw's daily need coverage for Iron is 166% higher.
  • Hummus has 14 times less Vitamin B2 than Soybean raw. Soybean raw has 0.87mg of Vitamin B2, while Hummus has 0.064mg.

We used Soybeans, mature seeds, raw and Hummus, commercial types in this comparison.

Infographic

Soybean raw 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.
Soybean raw
Soybean raw
10
:
0
Hummus
Hummus
Contains more Calcium +628.9%
Contains more Iron +543.4%
Contains more Magnesium +294.4%
Contains more Phosphorus +300%
Contains more Potassium +688.2%
Contains less Sodium -99.5%
Contains more Zinc +167.2%
Contains more Copper +214.6%
Contains more Manganese +225.6%
Contains more Selenium +584.6%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Contains more Calcium +628.9%
Contains more Iron +543.4%
Contains more Magnesium +294.4%
Contains more Phosphorus +300%
Contains more Potassium +688.2%
Contains less Sodium -99.5%
Contains more Zinc +167.2%
Contains more Copper +214.6%
Contains more Manganese +225.6%
Contains more Selenium +584.6%

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.
Soybean raw
Soybean raw
9
:
1
Hummus
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin B1 +385.6%
Contains more Vitamin B2 +1259.4%
Contains more Vitamin B3 +178.9%
Contains more Vitamin B5 +500.8%
Contains more Vitamin B6 +88.5%
Contains more Folate +351.8%
Contains more Vitamin A +36.4%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Hummus
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 B1 +385.6%
Contains more Vitamin B2 +1259.4%
Contains more Vitamin B3 +178.9%
Contains more Vitamin B5 +500.8%
Contains more Vitamin B6 +88.5%
Contains more Folate +351.8%
Contains more Vitamin A +36.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Hummus
Hummus
Contains more Protein +361.9%
Contains more Fats +107.7%
Contains more Carbs +111.1%
Contains more Other +200.6%
Contains more Water +679.7%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Hummus
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 Protein +361.9%
Contains more Fats +107.7%
Contains more Carbs +111.1%
Contains more Other +200.6%
Contains more Water +679.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Hummus
Hummus
Contains more Polyunsaturated fat +211.5%
Contains less Saturated Fat -50.2%
Equal in Monounsaturated Fat - 4.039
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Contains more Polyunsaturated fat +211.5%
Contains less Saturated Fat -50.2%
Equal in Monounsaturated Fat - 4.039

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Hummus
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Hummus Opinion
Net carbs 20.86g 8.29g Soybean raw
Protein 36.49g 7.9g Soybean raw
Fats 19.94g 9.6g Soybean raw
Carbs 30.16g 14.29g Soybean raw
Calories 446kcal 166kcal Soybean raw
Sugar 7.33g Hummus
Fiber 9.3g 6g Soybean raw
Calcium 277mg 38mg Soybean raw
Iron 15.7mg 2.44mg Soybean raw
Magnesium 280mg 71mg Soybean raw
Phosphorus 704mg 176mg Soybean raw
Potassium 1797mg 228mg Soybean raw
Sodium 2mg 379mg Soybean raw
Zinc 4.89mg 1.83mg Soybean raw
Copper 1.658mg 0.527mg Soybean raw
Manganese 2.517mg 0.773mg Soybean raw
Selenium 17.8µg 2.6µg Soybean raw
Vitamin A 22IU 30IU Hummus
Vitamin A RAE 1µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.18mg Soybean raw
Vitamin B2 0.87mg 0.064mg Soybean raw
Vitamin B3 1.623mg 0.582mg Soybean raw
Vitamin B5 0.793mg 0.132mg Soybean raw
Vitamin B6 0.377mg 0.2mg Soybean raw
Folate 375µg 83µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg Soybean raw
Threonine 1.766mg Soybean raw
Isoleucine 1.971mg Soybean raw
Leucine 3.309mg Soybean raw
Lysine 2.706mg Soybean raw
Methionine 0.547mg Soybean raw
Phenylalanine 2.122mg Soybean raw
Valine 2.029mg Soybean raw
Histidine 1.097mg Soybean raw
Saturated Fat 2.884g 1.437g Hummus
Monounsaturated Fat 4.404g 4.039g Soybean raw
Polyunsaturated fat 11.255g 3.613g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
85%
Soybean raw
16%
Hummus
Minerals Daily Need Coverage Score
244%
Soybean raw
64%
Hummus

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 377mg)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 1.447g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 8)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.