Chickpeas vs. Hummus — In-Depth Nutrition Comparison

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A recap on the differences between chickpeas and hummus

Chickpeas are higher in folate, manganese, fiber, and iron, yet hummus is higher in copper, magnesium, and vitamin B1.
Chickpeas cover your daily folate needs 22% more than hummus.
The amount of saturated fat in chickpeas is lower.
The glycemic index of hummus is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Hummus, commercial.

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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.

Chickpeas

Hummus

Contains more CalciumCalcium	+28.9%
Contains more PotassiumPotassium	+27.6%
Contains more IronIron	+18.4%
Contains less SodiumSodium	-98.2%
Contains more ManganeseManganese	+33.2%
Contains more SeleniumSelenium	+42.3%

Contains more MagnesiumMagnesium	+47.9%
Contains more CopperCopper	+49.7%
Contains more ZincZinc	+19.6%

~equal in Phosphorus ~176mg

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.

Chickpeas

Hummus

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+116.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+107.2%

Contains more Vitamin B1Vitamin B1	+55.2%
Contains more Vitamin B3Vitamin B3	+10.6%
Contains more Vitamin B6Vitamin B6	+43.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.064mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	172µg	83µg	22%
Copper	0.352mg	0.527mg	19%
Sodium	7mg	379mg	16%
Polyunsaturated fat	1.156g	3.613g	16%
Fats	2.59g	9.6g	11%
Manganese	1.03mg	0.773mg	11%
Monounsaturated fat	0.583g	4.039g	9%
Choline	42.8mg		8%
Iron	2.89mg	2.44mg	6%
Fiber	7.6g	6g	6%
Magnesium	48mg	71mg	5%
Vitamin B1	0.116mg	0.18mg	5%
Vitamin B6	0.139mg	0.2mg	5%
Saturated fat	0.269g	1.437g	5%
Carbs	27.42g	14.29g	4%
Zinc	1.53mg	1.83mg	3%
Vitamin B5	0.286mg	0.132mg	3%
Vitamin K	4µg		3%
Protein	8.86g	7.9g	2%
Potassium	291mg	228mg	2%
Vitamin E	0.35mg		2%
Selenium	3.7µg	2.6µg	2%
Vitamin C	1.3mg	0mg	1%
Calcium	49mg	38mg	1%
Phosphorus	168mg	176mg	1%
Calories	164kcal	166kcal	0%
Protein per 100 calories	5.4g	4.8g	N/A
Calories per 10 g protein	185kcal	210kcal	N/A
Weight per 100 calories	61g	60g	N/A
Unsaturated / Saturated Fat ratio	6.5	5.3	N/A
Net carbs	19.82g	8.29g	N/A
Sugar	4.8g		N/A
Vitamin A	1µg		0%
Vitamin B2	0.063mg	0.064mg	0%
Vitamin B3	0.526mg	0.582mg	0%
Tryptophan	0.085mg		0%
Threonine	0.329mg		0%
Isoleucine	0.38mg		0%
Leucine	0.631mg		0%
Lysine	0.593mg		0%
Methionine	0.116mg		0%
Phenylalanine	0.475mg		0%
Valine	0.372mg		0%
Histidine	0.244mg		0%