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  6. Cranberry beans vs. Sardine

Cranberry beans vs. Sardine — In-Depth Nutrition Comparison

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How are Cranberry beans and Sardine different?

  • Cranberry beans is richer in Folate, and Fiber, while Sardine is higher in Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, and Vitamin B3.
  • Sardine covers your daily need of Vitamin B12 373% more than Cranberry beans.
  • Cranberry beans is lower in Sodium.

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Fish, sardine, Atlantic, canned in oil, drained solids with bone types were used in this article.

Infographic

Cranberry beans 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.
Cranberry beans
Cranberry beans
4
:
6
Sardine
Sardine
Contains more Magnesium +28.2%
Contains less Sodium -99.7%
Contains more Copper +24.2%
Contains more Manganese +242.6%
Contains more Calcium +664%
Contains more Iron +39.7%
Contains more Phosphorus +263%
Contains more Zinc +14.9%
Contains more Selenium +3953.8%
Equal in Potassium - 397
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Magnesium +28.2%
Contains less Sodium -99.7%
Contains more Copper +24.2%
Contains more Manganese +242.6%
Contains more Calcium +664%
Contains more Iron +39.7%
Contains more Phosphorus +263%
Contains more Zinc +14.9%
Contains more Selenium +3953.8%
Equal in Potassium - 397

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.
Cranberry beans
Cranberry beans
2
:
9
Sardine
Sardine
Contains more Vitamin B1 +162.5%
Contains more Folate +1970%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +229%
Contains more Vitamin B3 +918.4%
Contains more Vitamin B5 +167.5%
Contains more Vitamin B6 +106.2%
Contains more Vitamin B12 +∞%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Sardine
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 +162.5%
Contains more Folate +1970%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +229%
Contains more Vitamin B3 +918.4%
Contains more Vitamin B5 +167.5%
Contains more Vitamin B6 +106.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
2
:
3
Sardine
Sardine
Contains more Carbs +∞%
Contains more Protein +163.6%
Contains more Fats +2389.1%
Contains more Other +296.3%
Equal in Water - 59.61
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Sardine
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 Protein +163.6%
Contains more Fats +2389.1%
Contains more Other +296.3%
Equal in Water - 59.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
1
:
2
Sardine
Sardine
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +9572.5%
Contains more Polyunsaturated fat +2486.9%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +9572.5%
Contains more Polyunsaturated fat +2486.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry beans Sardine Opinion
Net carbs 15.86g 0g Cranberry beans
Protein 9.34g 24.62g Sardine
Fats 0.46g 11.45g Sardine
Carbs 24.46g 0g Cranberry beans
Calories 136kcal 208kcal Sardine
Fiber 8.6g 0g Cranberry beans
Calcium 50mg 382mg Sardine
Iron 2.09mg 2.92mg Sardine
Magnesium 50mg 39mg Cranberry beans
Phosphorus 135mg 490mg Sardine
Potassium 387mg 397mg Sardine
Sodium 1mg 307mg Cranberry beans
Zinc 1.14mg 1.31mg Sardine
Copper 0.231mg 0.186mg Cranberry beans
Manganese 0.37mg 0.108mg Cranberry beans
Selenium 1.3µg 52.7µg Sardine
Vitamin A 0IU 108IU Sardine
Vitamin A RAE 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin B1 0.21mg 0.08mg Cranberry beans
Vitamin B2 0.069mg 0.227mg Sardine
Vitamin B3 0.515mg 5.245mg Sardine
Vitamin B5 0.24mg 0.642mg Sardine
Vitamin B6 0.081mg 0.167mg Sardine
Folate 207µg 10µg Cranberry beans
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.111mg 0.276mg Sardine
Threonine 0.393mg 1.079mg Sardine
Isoleucine 0.412mg 1.134mg Sardine
Leucine 0.746mg 2.001mg Sardine
Lysine 0.641mg 2.26mg Sardine
Methionine 0.14mg 0.729mg Sardine
Phenylalanine 0.505mg 0.961mg Sardine
Valine 0.489mg 1.268mg Sardine
Histidine 0.26mg 0.725mg Sardine
Cholesterol 0mg 142mg Cranberry beans
Saturated Fat 0.119g 1.528g Cranberry beans
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 0.04g 3.869g Sardine
Polyunsaturated fat 0.199g 5.148g Sardine

Which food is preferable for your diet?

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

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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
22%
Cranberry beans
131%
Sardine
Minerals Daily Need Coverage Score
38%
Cranberry beans
94%
Sardine

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
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 Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 306mg)
Which food is lower in Cholesterol?
Cranberry beans
Cranberry beans is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 1.409g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $4.6)

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.