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.

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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.

White beans

Hummus

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.

White beans

Hummus

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%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~83µg

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%