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, fats, phosphorus, vitamin B6, and manganese.
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

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.

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

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.

White beans

Hummus

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+73.5%
Contains more Vitamin KVitamin K	+∞%

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 D ~0µg

~equal in Vitamin A ~µg

~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%
Potassium	561mg	228mg	10%
Monounsaturated fat	0.031g	4.039g	10%
Phosphorus	113mg	176mg	9%
Vitamin B6	0.093mg	0.2mg	8%
Vitamin E	0.94mg		6%
Manganese	0.636mg	0.773mg	6%
Choline	35.1mg		6%
Saturated fat	0.091g	1.437g	6%
Calcium	90mg	38mg	5%
Vitamin B1	0.118mg	0.18mg	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%
Magnesium	63mg	71mg	2%
Selenium	1.3µg	2.6µg	2%
Vitamin B5	0.229mg	0.132mg	2%
Calories	139kcal	166kcal	1%
Fiber	6.3g	6g	1%
Vitamin B2	0.046mg	0.064mg	1%
Folate	81µg	83µg	1%
Protein per 100 calories	7g	4.8g	N/A
Calories per 10 g protein	143kcal	210kcal	N/A
Weight per 100 calories	72g	60g	N/A
Unsaturated / Saturated Fat ratio	2	5.3	N/A
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%