Winged beans vs. Hummus — In-Depth Nutrition Comparison

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The main differences between winged beans and hummus

Winged beans is richer in copper, iron, manganese, calcium, vitamin B1, and protein, yet hummus is richer in folate, vitamin B6, and fats.
Daily need coverage for copper for winged beans is 27% higher.
Winged beans contains 4 times more calcium than hummus. Winged beans contains 142mg of calcium, while hummus contains 38mg.
Winged beans contains less sodium.
Hummus has a lower glycemic index than winged beans.

Food types used in this article are Winged beans, mature seeds, cooked, boiled, without salt and Hummus, commercial.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Winged beans

Hummus

Contains more CalciumCalcium	+273.7%
Contains more PotassiumPotassium	+22.8%
Contains more IronIron	+77.5%
Contains more CopperCopper	+46.7%
Contains less SodiumSodium	-96.6%
Contains more ManganeseManganese	+55.1%
Contains more SeleniumSelenium	+11.5%

Contains more MagnesiumMagnesium	+31.5%
Contains more ZincZinc	+27.1%
Contains more PhosphorusPhosphorus	+15%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Winged beans

Hummus

Contains more Vitamin B1Vitamin B1	+63.9%
Contains more Vitamin B2Vitamin B2	+101.6%
Contains more Vitamin B3Vitamin B3	+42.6%
Contains more Vitamin B5Vitamin B5	+18.2%

Contains more Vitamin B6Vitamin B6	+325.5%
Contains more FolateFolate	+730%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.773mg	0.527mg	27%
Iron	4.33mg	2.44mg	24%
Fiber		6g	24%
Manganese	1.199mg	0.773mg	19%
Folate	10µg	83µg	18%
Sodium	13mg	379mg	16%
Polyunsaturated fat	1.551g	3.613g	14%
Vitamin B6	0.047mg	0.2mg	12%
Calcium	142mg	38mg	10%
Vitamin B1	0.295mg	0.18mg	10%
Fats	5.84g	9.6g	6%
Protein	10.62g	7.9g	5%
Vitamin B2	0.129mg	0.064mg	5%
Monounsaturated fat	2.153g	4.039g	5%
Magnesium	54mg	71mg	4%
Zinc	1.44mg	1.83mg	4%
Phosphorus	153mg	176mg	3%
Saturated fat	0.825g	1.437g	3%
Potassium	280mg	228mg	2%
Vitamin B3	0.83mg	0.582mg	2%
Calories	147kcal	166kcal	1%
Selenium	2.9µg	2.6µg	1%
Protein per 100 calories	7.2g	4.8g	N/A
Calories per 10 g protein	138kcal	210kcal	N/A
Weight per 100 calories	68g	60g	N/A
Unsaturated / Saturated Fat ratio	4.5	5.3	N/A
Net carbs	14.94g	8.29g	N/A
Carbs	14.94g	14.29g	0%
Vitamin B5	0.156mg	0.132mg	0%
Tryptophan	0.233mg		0%
Threonine	0.36mg		0%
Isoleucine	0.448mg		0%
Leucine	0.762mg		0%
Lysine	0.652mg		0%
Methionine	0.109mg		0%
Phenylalanine	0.436mg		0%
Valine	0.467mg		0%
Histidine	0.241mg		0%