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, and magnesium; however, sardines are richer in vitamin B12, selenium, and vitamin D.
- 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.
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Selenium | 27.9µg | 52.7µg | 45% |
| Manganese | 1.148mg | 0.108mg | 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 | 0µg | 4.8µg | 24% |
| Vitamin D | 0IU | 193IU | 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% |
| Monounsaturated fat | 0.229g | 3.869g | 9% |
| Zinc | 2.28mg | 1.31mg | 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% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -84.6% |
| Contains more Mono. FatMonounsaturated fat | +1589.5% |
| Contains more Poly. FatPolyunsaturated fat | +1164.9% |