Soybean vs. Hummus — In-Depth Nutrition Comparison
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What are the differences between soybeans and hummus?
- Soybeans are higher in iron, vitamin B2, phosphorus, selenium, potassium, and calcium; however, hummus is richer in copper, folate, and zinc.
- Soybeans' daily need coverage for iron is 34% more.
- Hummus contains 4 times less vitamin B2 than soybeans. Soybeans contain 0.285mg of vitamin B2, while hummus contains 0.064mg.
- Soybeans have less sodium.
We used Soybeans, mature cooked, boiled, without salt and Hummus, commercial types in this article.
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 MagnesiumMagnesium | +21.1% |
| Contains more CalciumCalcium | +168.4% |
| Contains more PotassiumPotassium | +125.9% |
| Contains more IronIron | +110.7% |
| Contains more PhosphorusPhosphorus | +39.2% |
| Contains less SodiumSodium | -99.7% |
| Contains more SeleniumSelenium | +180.8% |
| Contains more CopperCopper | +29.5% |
| Contains more ZincZinc | +59.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +345.3% |
| Contains more Vitamin B5Vitamin B5 | +35.6% |
| Contains more Vitamin B6Vitamin B6 | +17% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +16.1% |
| Contains more Vitamin B3Vitamin B3 | +45.9% |
| Contains more FolateFolate | +53.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.14mg | 2.44mg | 34% |
| Protein | 18.21g | 7.9g | 21% |
| Vitamin B2 | 0.285mg | 0.064mg | 17% |
| Vitamin K | 19.2µg | 16% | |
| Sodium | 1mg | 379mg | 16% |
| Copper | 0.407mg | 0.527mg | 13% |
| Polyunsaturated fat | 5.064g | 3.613g | 10% |
| Phosphorus | 245mg | 176mg | 10% |
| Selenium | 7.3µg | 2.6µg | 9% |
| Choline | 47.5mg | 9% | |
| Potassium | 515mg | 228mg | 8% |
| Folate | 54µg | 83µg | 7% |
| Zinc | 1.15mg | 1.83mg | 6% |
| Calcium | 102mg | 38mg | 6% |
| Monounsaturated fat | 1.981g | 4.039g | 5% |
| Magnesium | 86mg | 71mg | 4% |
| Vitamin B6 | 0.234mg | 0.2mg | 3% |
| Vitamin E | 0.35mg | 2% | |
| Manganese | 0.824mg | 0.773mg | 2% |
| Carbs | 8.36g | 14.29g | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Vitamin B1 | 0.155mg | 0.18mg | 2% |
| Saturated fat | 1.297g | 1.437g | 1% |
| Vitamin B3 | 0.399mg | 0.582mg | 1% |
| Vitamin B5 | 0.179mg | 0.132mg | 1% |
| Fats | 8.97g | 9.6g | 1% |
| Calories | 172kcal | 166kcal | 0% |
| Net carbs | 2.36g | 8.29g | N/A |
| Sugar | 3g | N/A | |
| Fiber | 6g | 6g | 0% |
| Tryptophan | 0.242mg | 0% | |
| Threonine | 0.723mg | 0% | |
| Isoleucine | 0.807mg | 0% | |
| Leucine | 1.355mg | 0% | |
| Lysine | 1.108mg | 0% | |
| Methionine | 0.224mg | 0% | |
| Phenylalanine | 0.869mg | 0% | |
| Valine | 0.831mg | 0% | |
| Histidine | 0.449mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +130.5% |
| Contains more OtherOther | +17.9% |
| Contains more CarbsCarbs | +70.9% |
~equal in
Fats
~9.6g
~equal in
Water
~66.59g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -9.7% |
| Contains more Poly. FatPolyunsaturated fat | +40.2% |
| Contains more Mono. FatMonounsaturated fat | +103.9% |
