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

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Differences between broad bean raw and sardine

  • Broad bean raw has more folate, vitamin K, fiber, and manganese, while sardine has more vitamin B12, selenium, phosphorus, calcium, and vitamin D.
  • Sardine's daily need coverage for vitamin B12 is 373% higher.
  • Sardine has a lower glycemic index. The glycemic index of sardine is 0, while the glycemic index of broad bean raw is 79.

The food types used in this comparison are Beans, fava, in pod, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Broad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 CopperCopper +116.1%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +512%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +932.4%
Contains more PotassiumPotassium +19.6%
Contains more IronIron +88.4%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +279.8%
Contains more SeleniumSelenium +6487.5%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 +66.3%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin KVitamin K +1473.1%
Contains more FolateFolate +1380%
Contains more Vitamin AVitamin A +88.2%
Contains more Vitamin EVitamin E +75.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +133.2%
Contains more Vitamin B5Vitamin B5 +185.3%
Contains more Vitamin B6Vitamin B6 +60.6%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 WaterWater +21.8%
Contains more ProteinProtein +210.9%
Contains more FatsFats +1468.5%
Contains more OtherOther +285.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -92.3%
Contains more Mono. FatMonounsaturated fat +3620.2%
Contains more Poly. FatPolyunsaturated fat +1405.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean raw Sardine DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 0.8µg 52.7µg 94%
Phosphorus 129mg 490mg 52%
Cholesterol 0mg 142mg 47%
Folate 148µg 10µg 35%
Calcium 37mg 382mg 35%
Protein 7.92g 24.62g 33%
Polyunsaturated fat 0.342g 5.148g 32%
Vitamin K 40.9µg 2.6µg 32%
Fiber 7.5g 0g 30%
Copper 0.402mg 0.186mg 24%
Manganese 0.661mg 0.108mg 24%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Vitamin B3 2.249mg 5.245mg 19%
Iron 1.55mg 2.92mg 17%
Fats 0.73g 11.45g 16%
Choline 75mg 14%
Sodium 25mg 307mg 12%
Monounsaturated fat 0.104g 3.869g 9%
Vitamin B5 0.225mg 0.642mg 8%
Vitamin E 1.16mg 2.04mg 6%
Saturated fat 0.118g 1.528g 6%
Carbs 17.63g 0g 6%
Calories 88kcal 208kcal 6%
Vitamin B6 0.104mg 0.167mg 5%
Vitamin B2 0.29mg 0.227mg 5%
Vitamin B1 0.133mg 0.08mg 4%
Vitamin C 3.7mg 0mg 4%
Zinc 1mg 1.31mg 3%
Vitamin A 17µg 32µg 2%
Potassium 332mg 397mg 2%
Magnesium 33mg 39mg 1%
Net carbs 10.13g 0g N/A
Sugar 9.21g 0g N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad 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
33%
Broad bean raw
119%
Sardine
Minerals Daily Need Coverage Score
43%
Broad bean raw
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 9.21g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 79)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Cholesterol?
Broad bean raw
Broad bean raw is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Broad bean raw
Broad bean raw contains less Sodium (difference - 282mg)
Which food is lower in Saturated fat?
Broad bean raw
Broad bean raw is lower in Saturated fat (difference - 1.41g)
Which food is cheaper?
Broad bean raw
Broad bean raw is cheaper (difference - $6.4)
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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.