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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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +300%
Contains more PotassiumPotassium +235.5%
Contains more IronIron +71.2%
Contains more CopperCopper +326.9%
Contains more ZincZinc +177.1%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +751.9%
Contains more CalciumCalcium +200.8%
Contains more PhosphorusPhosphorus +31.7%
Contains more SeleniumSelenium +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.
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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B1Vitamin B1 +833.8%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B6Vitamin B6 +85%
Contains more FolateFolate +5940%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +260.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.227mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 CarbsCarbs +∞%
Contains more FatsFats +830.9%
Contains more WaterWater +381.1%
Contains more OtherOther +30.9%
~equal in Protein ~24.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -79.3%
Contains more Mono. FatMonounsaturated Fat +3550%
Contains more Poly. FatPolyunsaturated 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
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Sardine Opinion
Calories 335kcal 208kcal Cranberry bean raw
Protein 23.03g 24.62g Sardine
Fats 1.23g 11.45g Sardine
Net carbs 35.35g 0g Cranberry bean raw
Carbs 60.05g 0g Cranberry bean raw
Cholesterol 0mg 142mg Cranberry bean raw
Vitamin D 0IU 193IU Sardine
Magnesium 156mg 39mg Cranberry bean raw
Calcium 127mg 382mg Sardine
Potassium 1332mg 397mg Cranberry bean raw
Iron 5mg 2.92mg Cranberry bean raw
Fiber 24.7g 0g Cranberry bean raw
Copper 0.794mg 0.186mg Cranberry bean raw
Zinc 3.63mg 1.31mg Cranberry bean raw
Phosphorus 372mg 490mg Sardine
Sodium 6mg 307mg Cranberry bean raw
Vitamin A 2IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 0µg 4.8µg Sardine
Manganese 0.92mg 0.108mg Cranberry bean raw
Selenium 12.7µg 52.7µg 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
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Folate 604µg 10µg Cranberry bean raw
Choline 75mg Sardine
Saturated Fat 0.316g 1.528g Cranberry bean raw
Monounsaturated Fat 0.106g 3.869g Sardine
Polyunsaturated fat 0.527g 5.148g 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
Omega-3 - EPA 0.473g Sardine
Omega-3 - DHA 0.509g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
64%
Cranberry bean raw
124%
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 richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 142mg)
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 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.

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.