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Cranberry bean raw vs. Sardine — In-Depth Nutrition Comparison

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What are the differences between Cranberry bean raw and Sardine?

  • Cranberry bean raw is higher in Folate, Fiber, Copper, Vitamin B1, Manganese, and Magnesium, however, Sardine is richer in Vitamin B12, Selenium, and Vitamin D.
  • Sardine's daily need coverage for Vitamin B12 is 373% more.

We used Beans, cranberry (roman), mature seeds, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Cranberry bean raw 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.
Contains more Iron +71.2%
Contains more Magnesium +300%
Contains more Potassium +235.5%
Contains less Sodium -98%
Contains more Zinc +177.1%
Contains more Copper +326.9%
Contains more Manganese +751.9%
Contains more Calcium +200.8%
Contains more Phosphorus +31.7%
Contains more Selenium +315%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Iron +71.2%
Contains more Magnesium +300%
Contains more Potassium +235.5%
Contains less Sodium -98%
Contains more Zinc +177.1%
Contains more Copper +326.9%
Contains more Manganese +751.9%
Contains more Calcium +200.8%
Contains more Phosphorus +31.7%
Contains more Selenium +315%

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 B1 +833.8%
Contains more Vitamin B5 +16.5%
Contains more Vitamin B6 +85%
Contains more Folate +5940%
Contains more Vitamin A +5300%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +260.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.227
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
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 B1 +833.8%
Contains more Vitamin B5 +16.5%
Contains more Vitamin B6 +85%
Contains more Folate +5940%
Contains more Vitamin A +5300%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +260.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.227

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Fats +830.9%
Contains more Water +381.1%
Contains more Other +30.9%
Equal in Protein - 24.62
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 Fats +830.9%
Contains more Water +381.1%
Contains more Other +30.9%
Equal in Protein - 24.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.3%
Contains more Monounsaturated Fat +3550%
Contains more Polyunsaturated fat +876.9%
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -79.3%
Contains more Monounsaturated Fat +3550%
Contains more Polyunsaturated fat +876.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Sardine
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Sardine Opinion
Net carbs 35.35g 0g Cranberry bean raw
Protein 23.03g 24.62g Sardine
Fats 1.23g 11.45g Sardine
Carbs 60.05g 0g Cranberry bean raw
Calories 335kcal 208kcal Cranberry bean raw
Fiber 24.7g 0g Cranberry bean raw
Calcium 127mg 382mg Sardine
Iron 5mg 2.92mg Cranberry bean raw
Magnesium 156mg 39mg Cranberry bean raw
Phosphorus 372mg 490mg Sardine
Potassium 1332mg 397mg Cranberry bean raw
Sodium 6mg 307mg Cranberry bean raw
Zinc 3.63mg 1.31mg Cranberry bean raw
Copper 0.794mg 0.186mg Cranberry bean raw
Manganese 0.92mg 0.108mg Cranberry bean raw
Selenium 12.7µg 52.7µg Sardine
Vitamin A 2IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin B1 0.747mg 0.08mg Cranberry bean raw
Vitamin B2 0.213mg 0.227mg Sardine
Vitamin B3 1.455mg 5.245mg Sardine
Vitamin B5 0.748mg 0.642mg Cranberry bean raw
Vitamin B6 0.309mg 0.167mg Cranberry bean raw
Folate 604µg 10µg Cranberry bean raw
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.273mg 0.276mg Sardine
Threonine 0.969mg 1.079mg Sardine
Isoleucine 1.017mg 1.134mg Sardine
Leucine 1.838mg 2.001mg Sardine
Lysine 1.58mg 2.26mg Sardine
Methionine 0.346mg 0.729mg Sardine
Phenylalanine 1.245mg 0.961mg Cranberry bean raw
Valine 1.205mg 1.268mg Sardine
Histidine 0.641mg 0.725mg Sardine
Cholesterol 0mg 142mg Cranberry bean raw
Saturated Fat 0.316g 1.528g Cranberry bean raw
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 0.106g 3.869g Sardine
Polyunsaturated fat 0.527g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
69%
Cranberry bean raw
131%
Sardine
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
94%
Sardine

Comparison summary

Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 35)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 301mg)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 1.212g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $4.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.