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  6. Sardine vs. Cranberry beans

Sardine vs. Cranberry beans — In-Depth Nutrition Comparison

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How are Sardine and Cranberry beans different?

  • Sardine is richer in Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, and Vitamin B3, while Cranberry beans is higher in Folate, and Fiber.
  • Sardine covers your daily need of Vitamin B12 373% more than Cranberry beans.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Sardine vs Cranberry beans infographic
Infographic link

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.
Sardine
Sardine
6
:
4
Cranberry beans
Cranberry beans
Contains more Calcium +664%
Contains more Iron +39.7%
Contains more Phosphorus +263%
Contains more Zinc +14.9%
Contains more Selenium +3953.8%
Contains more Magnesium +28.2%
Contains less Sodium -99.7%
Contains more Copper +24.2%
Contains more Manganese +242.6%
Equal in Potassium - 387
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +664%
Contains more Iron +39.7%
Contains more Phosphorus +263%
Contains more Zinc +14.9%
Contains more Selenium +3953.8%
Contains more Magnesium +28.2%
Contains less Sodium -99.7%
Contains more Copper +24.2%
Contains more Manganese +242.6%
Equal in Potassium - 387

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.
Sardine
Sardine
9
:
2
Cranberry beans
Cranberry beans
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +229%
Contains more Vitamin B3 +918.4%
Contains more Vitamin B5 +167.5%
Contains more Vitamin B6 +106.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +162.5%
Contains more Folate +1970%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +229%
Contains more Vitamin B3 +918.4%
Contains more Vitamin B5 +167.5%
Contains more Vitamin B6 +106.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +162.5%
Contains more Folate +1970%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Cranberry beans
Cranberry beans
Contains more Protein +163.6%
Contains more Fats +2389.1%
Contains more Other +296.3%
Contains more Carbs +∞%
Equal in Water - 64.65
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +163.6%
Contains more Fats +2389.1%
Contains more Other +296.3%
Contains more Carbs +∞%
Equal in Water - 64.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +9572.5%
Contains more Polyunsaturated fat +2486.9%
Contains less Saturated Fat -92.2%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +9572.5%
Contains more Polyunsaturated fat +2486.9%
Contains less Saturated Fat -92.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Cranberry beans
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sardine Cranberry beans Opinion
Net carbs 0g 15.86g Cranberry beans
Protein 24.62g 9.34g Sardine
Fats 11.45g 0.46g Sardine
Carbs 0g 24.46g Cranberry beans
Calories 208kcal 136kcal Sardine
Fiber 0g 8.6g Cranberry beans
Calcium 382mg 50mg Sardine
Iron 2.92mg 2.09mg Sardine
Magnesium 39mg 50mg Cranberry beans
Phosphorus 490mg 135mg Sardine
Potassium 397mg 387mg Sardine
Sodium 307mg 1mg Cranberry beans
Zinc 1.31mg 1.14mg Sardine
Copper 0.186mg 0.231mg Cranberry beans
Manganese 0.108mg 0.37mg Cranberry beans
Selenium 52.7µg 1.3µg Sardine
Vitamin A 108IU 0IU Sardine
Vitamin A RAE 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin B1 0.08mg 0.21mg Cranberry beans
Vitamin B2 0.227mg 0.069mg Sardine
Vitamin B3 5.245mg 0.515mg Sardine
Vitamin B5 0.642mg 0.24mg Sardine
Vitamin B6 0.167mg 0.081mg Sardine
Folate 10µg 207µg Cranberry beans
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.111mg Sardine
Threonine 1.079mg 0.393mg Sardine
Isoleucine 1.134mg 0.412mg Sardine
Leucine 2.001mg 0.746mg Sardine
Lysine 2.26mg 0.641mg Sardine
Methionine 0.729mg 0.14mg Sardine
Phenylalanine 0.961mg 0.505mg Sardine
Valine 1.268mg 0.489mg Sardine
Histidine 0.725mg 0.26mg Sardine
Cholesterol 142mg 0mg Cranberry beans
Saturated Fat 1.528g 0.119g Cranberry beans
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 3.869g 0.04g Sardine
Polyunsaturated fat 5.148g 0.199g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
131%
Sardine
22%
Cranberry beans
Minerals Daily Need Coverage Score
94%
Sardine
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 306mg)
Which food is lower in Cholesterol?
Cranberry beans
Cranberry beans is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 1.409g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $4.6)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.