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  6. Adzuki bean vs. Sardines

Adzuki bean vs. Sardines — In-Depth Nutrition Comparison

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How are adzuki bean and sardines different?

  • Adzuki bean is higher in folate, copper, manganese, fiber, and zinc; however, sardines are richer in vitamin B12, selenium, vitamin D, and calcium.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index (0) than adzuki bean (29).

Beans, adzuki, mature seeds, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.

Infographic

Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +225.6%
Contains more PotassiumPotassium +215.9%
Contains more IronIron +70.5%
Contains more CopperCopper +488.2%
Contains more ZincZinc +284.7%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +1501.9%
Contains more CalciumCalcium +478.8%
Contains more PhosphorusPhosphorus +28.6%
Contains more SeleniumSelenium +1600%

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 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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B1Vitamin B1 +468.8%
Contains more Vitamin B5Vitamin B5 +129.1%
Contains more Vitamin B6Vitamin B6 +110.2%
Contains more FolateFolate +6120%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +99.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.227mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Folate 622µg 10µg 153%
Copper 1.094mg 0.186mg 101%
Selenium 3.1µg 52.7µg 90%
Manganese 1.73mg 0.108mg 71%
Fiber 12.7g 0g 51%
Cholesterol 0mg 142mg 47%
Zinc 5.04mg 1.31mg 34%
Polyunsaturated fat 0.113g 5.148g 34%
Calcium 66mg 382mg 32%
Vitamin B1 0.455mg 0.08mg 31%
Iron 4.98mg 2.92mg 26%
Potassium 1254mg 397mg 25%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Magnesium 127mg 39mg 21%
Carbs 62.9g 0g 21%
Vitamin B5 1.471mg 0.642mg 17%
Fats 0.53g 11.45g 17%
Vitamin B3 2.63mg 5.245mg 16%
Phosphorus 381mg 490mg 16%
Vitamin B6 0.351mg 0.167mg 14%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Sodium 5mg 307mg 13%
Protein 19.87g 24.62g 10%
Monounsaturated fat 0.05g 3.869g 10%
Calories 329kcal 208kcal 6%
Saturated fat 0.191g 1.528g 6%
Vitamin A 1µg 32µg 3%
Vitamin K 2.6µg 2%
Vitamin B2 0.22mg 0.227mg 1%
Net carbs 50.2g 0g N/A
Tryptophan 0.191mg 0.276mg 0%
Threonine 0.674mg 1.079mg 0%
Isoleucine 0.791mg 1.134mg 0%
Leucine 1.668mg 2.001mg 0%
Lysine 1.497mg 2.26mg 0%
Methionine 0.21mg 0.729mg 0%
Phenylalanine 1.052mg 0.961mg 0%
Valine 1.023mg 1.268mg 0%
Histidine 0.524mg 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +23.9%
Contains more FatsFats +2060.4%
Contains more WaterWater +343.5%
Contains more OtherOther +32.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -87.5%
Contains more Mono. FatMonounsaturated fat +7638%
Contains more Poly. FatPolyunsaturated fat +4455.8%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.