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Beans vs. Hummus — In-Depth Nutrition Comparison

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What are the differences between beans and hummus?

  • The amount of copper, iron, folate, fats, phosphorus, magnesium, protein, and vitamin B6 in hummus is higher than in beans.
  • Hummus's daily need coverage for copper is 36% more.
  • Beans have less saturated fat.
  • Hummus has a lower glycemic index (6) than beans (33).

We used Beans, baked, canned, no salt added and Hummus, commercial types in this article.

Infographic

Beans vs Hummus infographic
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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.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Hummus
Hummus
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains more CalciumCalcium +31.6%
Contains more PotassiumPotassium +29.8%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +73.1%
Contains more MagnesiumMagnesium +121.9%
Contains more IronIron +741.4%
Contains more CopperCopper +155.8%
Contains more ZincZinc +30.7%
Contains more PhosphorusPhosphorus +69.2%
Contains more ManganeseManganese +∞%

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.
Beans
Beans
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Hummus
Hummus
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more FolateFolate +245.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.064mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Hummus DV% diff.
Copper 0.206mg 0.527mg 36%
Manganese 0.773mg 34%
Iron 0.29mg 2.44mg 27%
Polyunsaturated fat 0.172g 3.613g 23%
Sodium 1mg 379mg 16%
Folate 24µg 83µg 15%
Fats 0.4g 9.6g 14%
Phosphorus 104mg 176mg 10%
Monounsaturated fat 0.035g 4.039g 10%
Magnesium 32mg 71mg 9%
Protein 4.8g 7.9g 6%
Choline 30.8mg 6%
Saturated fat 0.103g 1.437g 6%
Vitamin B6 0.13mg 0.2mg 5%
Zinc 1.4mg 1.83mg 4%
Calories 105kcal 166kcal 3%
Vitamin C 3.1mg 0mg 3%
Selenium 4.5µg 2.6µg 3%
Vitamin B1 0.15mg 0.18mg 3%
Vitamin B5 0.132mg 3%
Carbs 20.49g 14.29g 2%
Potassium 296mg 228mg 2%
Fiber 5.5g 6g 2%
Calcium 50mg 38mg 1%
Vitamin A 5µg 1%
Vitamin E 0.15mg 1%
Vitamin B3 0.43mg 0.582mg 1%
Vitamin K 0.8µg 1%
Protein per 100 calories 4.6g 4.8g N/A
Calories per 10 g protein 219kcal 210kcal N/A
Weight per 100 calories 95g 60g N/A
Unsaturated / Saturated Fat ratio 2 5.3 N/A
Net carbs 14.99g 8.29g N/A
Sugar 7.78g N/A
Vitamin B2 0.06mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Hummus
Hummus
2
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 CarbsCarbs +43.4%
Contains more ProteinProtein +64.6%
Contains more FatsFats +2300%
~equal in Water ~66.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Hummus
Hummus
2
16% 44% 40%
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 -92.8%
Contains more Mono. FatMonounsaturated fat +11440%
Contains more Poly. FatPolyunsaturated fat +2000.6%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.