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  6. Baked beans vs. Sardines

Baked beans vs. Sardines — In-Depth Nutrition Comparison

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Summary of differences between baked beans and sardines

  • Baked beans have more fiber; however, sardines are higher in vitamin B12, selenium, phosphorus, vitamin D, calcium, vitamin B3, vitamin B2, and iron.
  • Sardines cover your daily need for vitamin B12, 373% more than baked beans.
  • Baked beans have less cholesterol.
  • The glycemic index of baked beans is higher.

These are the specific foods used in this comparison Beans, baked, home prepared and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 ManganeseManganese +136.1%
Contains more CalciumCalcium +526.2%
Contains more PotassiumPotassium +10.9%
Contains more IronIron +46.7%
Contains more CopperCopper +17%
Contains more ZincZinc +79.5%
Contains more PhosphorusPhosphorus +349.5%
Contains less SodiumSodium -27.3%
Contains more SeleniumSelenium +824.6%
~equal in Magnesium ~39mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +70%
Contains more FolateFolate +380%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +363.3%
Contains more Vitamin B3Vitamin B3 +1185.5%
Contains more Vitamin B5Vitamin B5 +314.2%
Contains more Vitamin B6Vitamin B6 +85.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Baked beans Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 5.7µg 52.7µg 85%
Phosphorus 109mg 490mg 54%
Cholesterol 5mg 142mg 46%
Protein 5.54g 24.62g 38%
Calcium 61mg 382mg 32%
Vitamin B3 0.408mg 5.245mg 30%
Polyunsaturated fat 0.74g 5.148g 29%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Fiber 5.5g 0g 22%
Vitamin B2 0.049mg 0.227mg 14%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Iron 1.99mg 2.92mg 12%
Vitamin B5 0.155mg 0.642mg 10%
Fats 5.15g 11.45g 10%
Folate 48µg 10µg 10%
Carbs 21.63g 0g 7%
Vitamin B6 0.09mg 0.167mg 6%
Manganese 0.255mg 0.108mg 6%
Sodium 422mg 307mg 5%
Zinc 0.73mg 1.31mg 5%
Vitamin B1 0.136mg 0.08mg 5%
Vitamin A 0µg 32µg 4%
Monounsaturated fat 2.133g 3.869g 4%
Calories 155kcal 208kcal 3%
Copper 0.159mg 0.186mg 3%
Vitamin K 2.6µg 2%
Saturated fat 1.948g 1.528g 2%
Potassium 358mg 397mg 1%
Magnesium 43mg 39mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 0g N/A
Tryptophan 0.067mg 0.276mg 0%
Threonine 0.228mg 1.079mg 0%
Isoleucine 0.242mg 1.134mg 0%
Leucine 0.428mg 2.001mg 0%
Lysine 0.379mg 2.26mg 0%
Methionine 0.086mg 0.729mg 0%
Phenylalanine 0.287mg 0.961mg 0%
Valine 0.282mg 1.268mg 0%
Histidine 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +344.4%
Contains more FatsFats +122.3%
Contains more OtherOther +72.1%
~equal in Water ~59.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 -21.6%
Contains more Mono. FatMonounsaturated fat +81.4%
Contains more Poly. FatPolyunsaturated fat +595.7%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.