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  6. Bean raw vs. Sardines

Bean raw vs. Sardines — In-Depth Nutrition Comparison

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Significant differences between bean raw and sardines

  • Bean raw has more folate, copper, fiber, vitamin B1, manganese, magnesium, and potassium; however, sardines are richer in vitamin B12 and selenium.
  • Sardines cover your daily vitamin B12 needs 373% more than bean raw.
  • Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of sardines is 0.

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 Sardines 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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +871.4%
Contains more Vitamin B3Vitamin B3 +346.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.227mg

All nutrients comparison - raw data values

Nutrient Bean raw Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Folate 525µg 10µg 129%
Copper 0.893mg 0.186mg 79%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.08mg 53%
Cholesterol 0mg 142mg 47%
Manganese 1.148mg 0.108mg 45%
Selenium 27.9µg 52.7µg 45%
Magnesium 176mg 39mg 33%
Polyunsaturated fat 0.407g 5.148g 32%
Potassium 1393mg 397mg 29%
Calcium 113mg 382mg 27%
Iron 5.07mg 2.92mg 27%
Vitamin B3 1.174mg 5.245mg 25%
Vitamin D* 0 IU 193 IU 24%
Vitamin D 0µg 4.8µg 24%
Vitamin B6 0.474mg 0.167mg 24%
Carbs 62.55g 0g 21%
Fats 1.23g 11.45g 16%
Starch 34.17g 14%
Sodium 12mg 307mg 13%
Vitamin E 0.21mg 2.04mg 12%
Phosphorus 411mg 490mg 11%
Zinc 2.28mg 1.31mg 9%
Monounsaturated fat 0.229g 3.869g 9%
Calories 347kcal 208kcal 7%
Vitamin C 6.3mg 0mg 7%
Protein 21.42g 24.62g 6%
Saturated fat 0.235g 1.528g 6%
Vitamin A 0µg 32µg 4%
Vitamin B5 0.785mg 0.642mg 3%
Vitamin K 5.6µg 2.6µg 3%
Choline 66.2mg 75mg 2%
Vitamin B2 0.212mg 0.227mg 1%
Protein per 100 calories 6.2g 12g N/A
Calories per 10 g protein 162kcal 84kcal N/A
Weight per 100 calories 29g 48g N/A
Unsaturated / Saturated Fat ratio 2.7 5.9 N/A
Net carbs 47.05g 0g N/A
Sugar 2.11g 0g N/A
Tryptophan 0.237mg 0.276mg 0%
Threonine 0.81mg 1.079mg 0%
Isoleucine 0.871mg 1.134mg 0%
Leucine 1.558mg 2.001mg 0%
Lysine 1.356mg 2.26mg 0%
Methionine 0.259mg 0.729mg 0%
Phenylalanine 1.095mg 0.961mg 0%
Valine 0.998mg 1.268mg 0%
Histidine 0.556mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

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%

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. Sardines - 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.