White beans vs. Hummus — In-Depth Nutrition Comparison
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How are white beans and hummus different?
- White beans is richer in iron, potassium, and calcium, while hummus is higher in copper, phosphorus, vitamin B6, manganese, and vitamin B1.
- Hummus covers your daily need for copper, 27% more than white beans.
- White beans contains 2 times more potassium than hummus. White beans contains 561mg of potassium, while hummus contains 228mg.
- White beans is lower in saturated fat.
Beans, white, mature seeds, cooked, boiled, without salt and Hummus, commercial types were used 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 CalciumCalcium | +136.8% |
| Contains more PotassiumPotassium | +146.1% |
| Contains more IronIron | +51.6% |
| Contains less SodiumSodium | -98.4% |
| Contains more MagnesiumMagnesium | +12.7% |
| Contains more CopperCopper | +83.6% |
| Contains more ZincZinc | +32.6% |
| Contains more PhosphorusPhosphorus | +55.8% |
| Contains more ManganeseManganese | +21.5% |
| Contains more SeleniumSelenium | +100% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +73.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +52.5% |
| Contains more Vitamin B2Vitamin B2 | +39.1% |
| Contains more Vitamin B3Vitamin B3 | +315.7% |
| Contains more Vitamin B6Vitamin B6 | +115.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
Protein:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
| Contains more ProteinProtein | +23.2% |
| Contains more CarbsCarbs | +75.6% |
| Contains more FatsFats | +2642.9% |
~equal in
Water
~66.59g
~equal in
Other
~1.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
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 | -93.7% |
| Contains more Mono. FatMonounsaturated fat | +12929% |
| Contains more Poly. FatPolyunsaturated fat | +2277% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.287mg | 0.527mg | 27% |
| Polyunsaturated fat | 0.152g | 3.613g | 23% |
| Iron | 3.7mg | 2.44mg | 16% |
| Sodium | 6mg | 379mg | 16% |
| Fats | 0.35g | 9.6g | 14% |
| Monounsaturated fat | 0.031g | 4.039g | 10% |
| Potassium | 561mg | 228mg | 10% |
| Phosphorus | 113mg | 176mg | 9% |
| Vitamin B6 | 0.093mg | 0.2mg | 8% |
| Manganese | 0.636mg | 0.773mg | 6% |
| Vitamin E | 0.94mg | 6% | |
| Saturated fat | 0.091g | 1.437g | 6% |
| Choline | 35.1mg | 6% | |
| Vitamin B1 | 0.118mg | 0.18mg | 5% |
| Calcium | 90mg | 38mg | 5% |
| Protein | 9.73g | 7.9g | 4% |
| Carbs | 25.09g | 14.29g | 4% |
| Zinc | 1.38mg | 1.83mg | 4% |
| Vitamin B3 | 0.14mg | 0.582mg | 3% |
| Vitamin K | 3.5µg | 3% | |
| Selenium | 1.3µg | 2.6µg | 2% |
| Vitamin B5 | 0.229mg | 0.132mg | 2% |
| Magnesium | 63mg | 71mg | 2% |
| Calories | 139kcal | 166kcal | 1% |
| Vitamin B2 | 0.046mg | 0.064mg | 1% |
| Folate | 81µg | 83µg | 1% |
| Fiber | 6.3g | 6g | 1% |
| Net carbs | 18.79g | 8.29g | N/A |
| Sugar | 0.34g | N/A | |
| Tryptophan | 0.115mg | 0% | |
| Threonine | 0.409mg | 0% | |
| Isoleucine | 0.429mg | 0% | |
| Leucine | 0.776mg | 0% | |
| Lysine | 0.668mg | 0% | |
| Methionine | 0.146mg | 0% | |
| Phenylalanine | 0.526mg | 0% | |
| Valine | 0.509mg | 0% | |
| Histidine | 0.271mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
14%
Minerals Daily Need Coverage Score
53%
64%
Comparison summary
Which food contains less Sodium?
White beans contains less Sodium (difference - 373mg)
Which food is lower in Saturated fat?
White beans is lower in Saturated fat (difference - 1.346g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 6)
Which food is cheaper?
White beans is cheaper (difference - $1.5)
Which food is lower in Sugar?
Hummus is lower in Sugar (difference - 0.34g)
Which food is richer in minerals?
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.