Beans vs. Sardines — In-Depth Nutrition Comparison
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What are the differences between beans and sardines?
- Beans are higher in fiber; however, sardines are richer in vitamin B12, selenium, phosphorus, calcium, iron, vitamin D, and vitamin B3.
- Sardines' daily need coverage for vitamin B12 is 373% more.
- Beans have less sodium.
- Sardines have a lower glycemic index (0) than beans (33).
We used Beans, baked, canned, no salt added and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.
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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 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% |
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 | +87.5% |
| Contains more FolateFolate | +140% |
| Contains more Vitamin AVitamin A | +540% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Selenium | 4.5µg | 52.7µg | 88% |
| Phosphorus | 104mg | 490mg | 55% |
| Cholesterol | 0mg | 142mg | 47% |
| Protein | 4.8g | 24.62g | 40% |
| Calcium | 50mg | 382mg | 33% |
| Iron | 0.29mg | 2.92mg | 33% |
| Polyunsaturated fat | 0.172g | 5.148g | 33% |
| Vitamin B3 | 0.43mg | 5.245mg | 30% |
| Vitamin D | 0IU | 193IU | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Fiber | 5.5g | 0g | 22% |
| Fats | 0.4g | 11.45g | 17% |
| Vitamin B5 | 0.642mg | 13% | |
| Sodium | 1mg | 307mg | 13% |
| Vitamin B2 | 0.06mg | 0.227mg | 13% |
| Vitamin E | 0.15mg | 2.04mg | 13% |
| Monounsaturated fat | 0.035g | 3.869g | 10% |
| Choline | 30.8mg | 75mg | 8% |
| Carbs | 20.49g | 0g | 7% |
| Saturated fat | 0.103g | 1.528g | 6% |
| Vitamin B1 | 0.15mg | 0.08mg | 6% |
| Calories | 105kcal | 208kcal | 5% |
| Manganese | 0.108mg | 5% | |
| Folate | 24µg | 10µg | 4% |
| Vitamin A | 5µg | 32µg | 3% |
| Potassium | 296mg | 397mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Vitamin B6 | 0.13mg | 0.167mg | 3% |
| Vitamin K | 0.8µg | 2.6µg | 2% |
| Copper | 0.206mg | 0.186mg | 2% |
| Magnesium | 32mg | 39mg | 2% |
| Zinc | 1.4mg | 1.31mg | 1% |
| Net carbs | 14.99g | 0g | N/A |
| Sugar | 7.78g | 0g | N/A |
| Tryptophan | 0.276mg | 0% | |
| Threonine | 1.079mg | 0% | |
| Isoleucine | 1.134mg | 0% | |
| Leucine | 2.001mg | 0% | |
| Lysine | 2.26mg | 0% | |
| Methionine | 0.729mg | 0% | |
| Phenylalanine | 0.961mg | 0% | |
| Valine | 1.268mg | 0% | |
| Histidine | 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 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
| Contains less Sat. FatSaturated fat | -93.3% |
| Contains more Mono. FatMonounsaturated fat | +10954.3% |
| Contains more Poly. FatPolyunsaturated fat | +2893% |
