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Bean vs. Sardine — In-Depth Nutrition Comparison

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What are the differences between Bean and Sardine?

  • Bean is higher in Fiber, however, Sardine is richer in Vitamin B12, Selenium, Phosphorus, Calcium, Iron, Vitamin D, and Vitamin B3.
  • Sardine's daily need coverage for Vitamin B12 is 373% more.
  • Bean has less Sodium.

We used Beans, baked, canned, no salt added and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Bean vs Sardine infographic
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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.
Bean
3
:
Contains less Sodium -99.7%
Contains more Copper +10.8%
Contains more Calcium +664%
Contains more Iron +906.9%
Contains more Magnesium +21.9%
Contains more Phosphorus +371.2%
Contains more Potassium +34.1%
Contains more Selenium +1071.1%
Equal in Zinc - 1.31
Equal in Copper - 0.186
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains less Sodium -99.7%
Contains more Copper +10.8%
Contains more Calcium +664%
Contains more Iron +906.9%
Contains more Magnesium +21.9%
Contains more Phosphorus +371.2%
Contains more Potassium +34.1%
Contains more Selenium +1071.1%
Equal in Zinc - 1.31
Equal in Copper - 0.186

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.
Bean
3
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +87.5%
Contains more Folate +140%
Contains more Vitamin E +1260%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +278.3%
Contains more Vitamin B3 +1119.8%
Contains more Vitamin B6 +28.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +225%
Equal in Vitamin A - 108
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +87.5%
Contains more Folate +140%
Contains more Vitamin E +1260%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +278.3%
Contains more Vitamin B3 +1119.8%
Contains more Vitamin B6 +28.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +225%
Equal in Vitamin A - 108

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
2
:
Contains more Carbs +∞%
Contains more Water +21.8%
Contains more Protein +412.9%
Contains more Fats +2762.5%
Contains more Other +152.6%
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 Carbs +∞%
Contains more Water +21.8%
Contains more Protein +412.9%
Contains more Fats +2762.5%
Contains more Other +152.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
1
:
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +10954.3%
Contains more Polyunsaturated fat +2893%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +10954.3%
Contains more Polyunsaturated fat +2893%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Sardine
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins 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 Bean Sardine Opinion
Net carbs 14.99g 0g Bean
Protein 4.8g 24.62g Sardine
Fats 0.4g 11.45g Sardine
Carbs 20.49g 0g Bean
Calories 105kcal 208kcal Sardine
Sugar 7.78g 0g Sardine
Fiber 5.5g 0g Bean
Calcium 50mg 382mg Sardine
Iron 0.29mg 2.92mg Sardine
Magnesium 32mg 39mg Sardine
Phosphorus 104mg 490mg Sardine
Potassium 296mg 397mg Sardine
Sodium 1mg 307mg Bean
Zinc 1.4mg 1.31mg Bean
Copper 0.206mg 0.186mg Bean
Manganese 0.108mg Sardine
Selenium 4.5µg 52.7µg Sardine
Vitamin A 106IU 108IU Sardine
Vitamin A RAE 5µg 32µg Sardine
Vitamin E 0.15mg 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.08mg Bean
Vitamin B2 0.06mg 0.227mg Sardine
Vitamin B3 0.43mg 5.245mg Sardine
Vitamin B5 0.642mg Sardine
Vitamin B6 0.13mg 0.167mg Sardine
Folate 24µg 10µg Bean
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 0.8µg 2.6µg Sardine
Tryptophan 0.276mg Sardine
Threonine 1.079mg Sardine
Isoleucine 1.134mg Sardine
Leucine 2.001mg Sardine
Lysine 2.26mg Sardine
Methionine 0.729mg Sardine
Phenylalanine 0.961mg Sardine
Valine 1.268mg Sardine
Histidine 0.725mg Sardine
Cholesterol 0mg 142mg Bean
Saturated Fat 0.103g 1.528g Bean
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 0.035g 3.869g Sardine
Polyunsaturated fat 0.172g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Sardine
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
11%
Bean
131%
Sardine
Minerals Daily Need Coverage Score
25%
Bean
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 306mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.425g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $5.5)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.