Baked Beans vs Hummus: Calories & Nutrition Showdown


Baked beans vs Hummus
Nutrition Facts
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Baked Beans vs Hummus 100g Compare
per 100g | Baked beans | Hummus |
---|---|---|
Calories | 155 | 237 |
Carbohydrates | 21.63 g | 15 g |
Fat | 5.15 g | 17.82 g |
Dietary fiber | 5.5 g | 5.5 g |
Protein | 5.54 g | 7.78 g |
Water | 65.17 g | 57.4 g |
Calcium | 61 mg | 47 mg |
Iron | 1.99 mg | 2.54 mg |
Magnessium | 43 mg | 75 mg |
Phosphorus | 48 mg | 22.8 mg |
Potassium | 358 mg | 312 mg |
Sodium | 422 mg | 426 mg |
Zink | 48 mg | 22.8 mg |
Vitaminium B1 (Thiamine) | 0.136 mg | 0.16 mg |
Vitaminium B2 (riboflavin) | 0.049 mg | 0.127 mg |
Vitaminium B3 (Niacin) | 0.408 mg | 1.024 mg |
Vitaminium B6 | 0.09 mg | 0.146 mg |
Vitaminium B9 (Folic acid) | 0.048 mg | 0.048 mg |
When it comes to comfort food, few dishes are as beloved as baked beans and hummus. These two dishes, originating from very different parts of the world, have found a place in the hearts and kitchens of millions. Baked beans, a staple in American and British households, are known for their sweet and savory sauce. Hummus, on the other hand, hails from the Middle East and has become a global phenomenon, celebrated for its creamy texture and health benefits.
A Tale of Two Staples: Baked Beans and Hummus
Baked beans are traditionally made from navy beans, cooked in a sauce of tomato, sugar, vinegar, and spices. They're often served alongside breakfast dishes, in toasties, or as part of a barbecue spread. Hummus, made from cooked and mashed chickpeas blended with tahini, olive oil, lemon juice, garlic, and salt, is a versatile dip that complements a variety of foods, from vegetable sticks to pita bread.
While both are cherished for their taste and versatility, they also offer unique nutritional profiles that cater to different dietary needs and preferences.
Nutritional Insight
Considering their nutritional content, baked beans and hummus offer a range of benefits. A serving of baked beans (approximately 1 cup) contains 155 calories, with 21.63 grams of carbohydrates, 5.5 grams of fiber, and 5.54 grams of protein. Hummus, for a similar serving size, packs more calories at 237, but it also comes with a higher protein content of 7.78 grams, and a notable amount of healthy fats (17.82 grams), primarily due to the olive oil and tahini. Both are excellent sources of fiber, with 5.5 grams per serving, supporting digestive health.
Baked beans and hummus are also rich in vitamins and minerals. Baked beans provide a good amount of iron (1.99 mg) and magnesium (43 mg), while hummus shines with its higher magnesium content (75 mg) and iron (2.54 mg). Hummus also contains more vitamin B3 (1.024 mg), which is essential for energy metabolism and nervous system function.
Health Benefits and Considerations
Both baked beans and hummus contribute to a healthy diet in their own ways. The fiber content in both helps in maintaining a healthy digestive system and may contribute to weight management by promoting a feeling of fullness. The healthy fats in hummus, primarily from olive oil and tahini, are beneficial for heart health.
However, it's important to consider the sodium content in both foods. Canned baked beans and store-bought hummus can be high in sodium, which can contribute to high blood pressure if consumed in excess. Opting for low-sodium versions or making them at home can be a healthier choice.
For those watching their calorie intake, baked beans might be the better option due to their lower calorie content. However, for individuals looking to increase their protein and healthy fat intake, hummus might be more suitable.
Conclusion: A Place for Both on the Table
Baked beans and hummus, each with their unique flavors and nutritional benefits, offer something for everyone. Whether you're looking for a hearty side dish or a healthy dip, these two staples can fit into a balanced diet. By being mindful of portion sizes and sodium content, you can enjoy the best of both worlds. So, why not embrace the diversity and include both baked beans and hummus in your culinary repertoire?
Baked beans 100g
155kcalCalories source
- 56% CARBS.
- 14% PROTEIN
- 30% FAT
Hummus 100g
237kcalCalories source
- 24% CARBS
- 12% PROTEIN
- 64% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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