Hummus vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seed, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Hummus 177
Beans 128
Protein (g)
Hummus 4.86
Beans 7.52
Carbs (g)
Hummus 20.1
Beans 24.8
Fat (g)
Hummus 8.59
Beans 0.100
Fiber (g)
Hummus 4.00
Beans 7.30
Quick answers
Which has more protein?
Beans, adzuki, mature seed, cooked, boiled, with salt — 7.52g vs 4.86g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 177 kcal per 100g.
Which is more nutrient-dense?
Beans, adzuki, mature seed, cooked, boiled, with salt scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Hummus | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 177 kcal | 128 kcal | +38% |
| Macronutrients | |||
| Water | 64.9 g | 66.3 g | -2% |
| Protein | 4.86 g | 7.52 g | -35% |
| Total lipid (fat) | 8.59 g | 0.100 g | +8490% |
| Carbohydrate, by difference | 20.1 g | 24.8 g | -19% |
| Fiber, total dietary | 4.00 g | 7.30 g | -45% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.14 g | 0.036 g | +3069% |
| Fatty acids, total monounsaturated | 4.86 g | 0.009 g | +53956% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 7.90 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.089 mg | 0.115 mg | -23% |
| Riboflavin (Vitamin B2) | 0.052 mg | 0.064 mg | -19% |
| Niacin (Vitamin B3) | 0.399 mg | 0.717 mg | -44% |
| Pantothenic acid (Vitamin B5) | 0.287 mg | 0.430 mg | -33% |
| Vitamin B-6 — Pyridoxine | 0.399 mg | 0.096 mg | +316% |
| Biotin (Vitamin B7) | 59.0 ug | 121 ug | -51% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 27.8 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 2.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.750 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 49.0 mg | 28.0 mg | +75% |
| Iron, Fe | 1.56 mg | 2.00 mg | -22% |
| Magnesium, Mg | 29.0 mg | 52.0 mg | -44% |
| Phosphorus, P | 110 mg | 168 mg | -35% |
| Potassium, K | 173 mg | 532 mg | -67% |
| Sodium, Na | 242 mg | 244 mg | -1% |
| Zinc, Zn | 1.09 mg | 1.77 mg | -38% |
| Copper, Cu | 0.224 mg | 0.298 mg | -25% |
| Manganese, Mn | 0.567 mg | 0.573 mg | -1% |
| Selenium, Se | 2.40 ug | 1.20 ug | +100% |
| Other Nutrients | |||
| Energy | 742 kj | 536 kj | +38% |
| Ash | 1.56 g | 1.33 g | +17% |
| Total Sugars | 0.270 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 59.0 ug | 121 ug | -51% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 59.0 ug | 121 ug | -51% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 2.00 ug | — | |
| Vitamin A, IU | 5.00 IU | 6.00 IU | -17% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 1.00 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 3.00 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.008 g | — | |
| SFA 16:0 (Palmitic acid) | 0.881 g | — | |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.223 g | — | |
| SFA 20:0 (Arachidic acid) | 0.021 g | — | |
| SFA 22:0 (Behenic acid) | 0.006 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.072 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.006 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.77 g | 0.009 g | +52867% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.019 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.11 g | 0.021 g | +9943% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.04 g | 0.021 g | +9590% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.074 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Phytosterols | 11.0 mg | — | |
| Tryptophan (EAA) | 0.057 g | 0.072 g | -21% |
| Threonine (EAA) | 0.182 g | 0.255 g | -29% |
| Isoleucine (EAA, BCAA) | 0.206 g | 0.300 g | -31% |
| Leucine (EAA, BCAA) | 0.346 g | 0.632 g | -45% |
| Lysine (EAA) | 0.291 g | 0.567 g | -49% |
| Methionine (EAA) | 0.080 g | 0.079 g | +1% |
| Cystine (conditionally essential) | 0.071 g | 0.070 g | +1% |
| Phenylalanine (EAA) | 0.256 g | 0.398 g | -36% |
| Tyrosine (conditionally essential) | 0.134 g | 0.224 g | -40% |
| Valine (EAA, BCAA) | 0.215 g | 0.387 g | -44% |
| Arginine (conditionally essential) | 0.501 g | 0.486 g | +3% |
| Histidine (EAA) | 0.134 g | 0.198 g | -32% |
| Alanine | 0.213 g | 0.439 g | -51% |
| Aspartic acid | 0.544 g | 0.891 g | -39% |
| Glutamic acid | 0.882 g | 1.17 g | -25% |
| Glycine (conditionally essential) | 0.223 g | 0.286 g | -22% |
| Proline (conditionally essential) | 0.201 g | 0.331 g | -39% |
| Serine | 0.245 g | 0.369 g | -34% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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