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  6. Bean vs. Sardine

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
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.
Bean
Bean
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +21.9%
Contains more CalciumCalcium +664%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +906.9%
Contains more PhosphorusPhosphorus +371.2%
Contains more SeleniumSelenium +1071.1%
~equal in Copper ~0.186mg
~equal in Zinc ~1.31mg

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
Bean
3
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +87.5%
Contains more FolateFolate +140%
Contains more Vitamin EVitamin E +1260%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +278.3%
Contains more Vitamin B3Vitamin B3 +1119.8%
Contains more Vitamin B6Vitamin B6 +28.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +225%
Contains more CholineCholine +143.5%
~equal in Vitamin A ~108IU

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
2
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 CarbsCarbs +∞%
Contains more WaterWater +21.8%
Contains more ProteinProtein +412.9%
Contains more FatsFats +2762.5%
Contains more OtherOther +152.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -93.3%
Contains more Mono. FatMonounsaturated Fat +10954.3%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Bean Sardine Opinion
Calories 105kcal 208kcal Sardine
Protein 4.8g 24.62g Sardine
Fats 0.4g 11.45g Sardine
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 0g Bean
Carbs 20.49g 0g Bean
Cholesterol 0mg 142mg Bean
Vitamin D 0IU 193IU Sardine
Magnesium 32mg 39mg Sardine
Calcium 50mg 382mg Sardine
Potassium 296mg 397mg Sardine
Iron 0.29mg 2.92mg Sardine
Sugar 7.78g 0g Sardine
Fiber 5.5g 0g Bean
Copper 0.206mg 0.186mg Bean
Zinc 1.4mg 1.31mg Bean
Phosphorus 104mg 490mg Sardine
Sodium 1mg 307mg Bean
Vitamin A 106IU 108IU Sardine
Vitamin A RAE 5µg 32µg Sardine
Vitamin E 0.15mg 2.04mg Sardine
Vitamin D 0µg 4.8µg Sardine
Manganese 0.108mg Sardine
Selenium 4.5µg 52.7µg Sardine
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
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 0.8µg 2.6µg Sardine
Folate 24µg 10µg Bean
Choline 30.8mg 75mg Sardine
Saturated Fat 0.103g 1.528g Bean
Monounsaturated Fat 0.035g 3.869g Sardine
Polyunsaturated fat 0.172g 5.148g 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
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 Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
124%
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 is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 306mg)
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.