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  6. Bean raw vs. Sardine

Bean raw vs. Sardine — In-Depth Nutrition Comparison

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Significant differences between Bean raw and Sardine

  • Bean raw has more Folate, Copper, Fiber, Vitamin B1, Manganese, and Magnesium, however, Sardine is richer in Vitamin B12, Selenium, and Vitamin D.
  • Sardine covers your daily Vitamin B12 needs 373% more than Bean raw.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Bean raw vs Sardine 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +351.3%
Contains more PotassiumPotassium +250.9%
Contains more IronIron +73.6%
Contains more CopperCopper +380.1%
Contains more ZincZinc +74%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +963%
Contains more CalciumCalcium +238.1%
Contains more PhosphorusPhosphorus +19.2%
Contains more SeleniumSelenium +88.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +791.3%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more Vitamin B6Vitamin B6 +183.8%
Contains more Vitamin KVitamin K +115.4%
Contains more FolateFolate +5150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +871.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +346.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13.3%
~equal in Vitamin B2 ~0.227mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +14.9%
Contains more FatsFats +830.9%
Contains more WaterWater +426.1%
Contains more OtherOther +24.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
14% 37% 49%
Saturated Fat: Sat. Fat 1.528 g
Monounsaturated Fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated Fat -84.6%
Contains more Mono. FatMonounsaturated Fat +1589.5%
Contains more Poly. FatPolyunsaturated fat +1164.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Sardine Opinion
Calories 347kcal 208kcal Bean raw
Protein 21.42g 24.62g Sardine
Fats 1.23g 11.45g Sardine
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 0g Bean raw
Carbs 62.55g 0g Bean raw
Cholesterol 0mg 142mg Bean raw
Vitamin D 0IU 193IU Sardine
Magnesium 176mg 39mg Bean raw
Calcium 113mg 382mg Sardine
Potassium 1393mg 397mg Bean raw
Iron 5.07mg 2.92mg Bean raw
Sugar 2.11g 0g Sardine
Fiber 15.5g 0g Bean raw
Copper 0.893mg 0.186mg Bean raw
Zinc 2.28mg 1.31mg Bean raw
Starch 34.17g Bean raw
Phosphorus 411mg 490mg Sardine
Sodium 12mg 307mg Bean raw
Vitamin A 0IU 108IU Sardine
Vitamin A 0µg 32µg Sardine
Vitamin E 0.21mg 2.04mg Sardine
Vitamin D 0µg 4.8µg Sardine
Manganese 1.148mg 0.108mg Bean raw
Selenium 27.9µg 52.7µg Sardine
Vitamin B1 0.713mg 0.08mg Bean raw
Vitamin B2 0.212mg 0.227mg Sardine
Vitamin B3 1.174mg 5.245mg Sardine
Vitamin B5 0.785mg 0.642mg Bean raw
Vitamin B6 0.474mg 0.167mg Bean raw
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 5.6µg 2.6µg Bean raw
Folate 525µg 10µg Bean raw
Choline 66.2mg 75mg Sardine
Saturated Fat 0.235g 1.528g Bean raw
Monounsaturated Fat 0.229g 3.869g Sardine
Polyunsaturated fat 0.407g 5.148g Sardine
Tryptophan 0.237mg 0.276mg Sardine
Threonine 0.81mg 1.079mg Sardine
Isoleucine 0.871mg 1.134mg Sardine
Leucine 1.558mg 2.001mg Sardine
Lysine 1.356mg 2.26mg Sardine
Methionine 0.259mg 0.729mg Sardine
Phenylalanine 1.095mg 0.961mg Bean raw
Valine 0.998mg 1.268mg Sardine
Histidine 0.556mg 0.725mg Sardine
Omega-3 - EPA 0g 0.473g Sardine
Omega-3 - DHA 0g 0.509g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
124%
Sardine
Minerals Daily Need Coverage Score
131%
Bean raw
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 295mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 1.293g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $5.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.