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  6. Kidney beans raw vs. Sardine

Kidney beans raw vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between Kidney beans raw and Sardine

  • Kidney beans raw is higher in Fiber, Folate, Copper, Iron, Manganese, and Vitamin B1, yet Sardine is higher in Vitamin B12, Selenium, and Vitamin D.
  • Sardine covers your daily Vitamin B12 needs 373% more than Kidney beans raw.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Kidney beans 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.
Kidney beans raw
Kidney beans raw
7
:
3
Sardine
Sardine
Contains more Iron +180.8%
Contains more Magnesium +259%
Contains more Potassium +254.2%
Contains less Sodium -92.2%
Contains more Zinc +113%
Contains more Copper +415.1%
Contains more Manganese +845.4%
Contains more Calcium +167.1%
Contains more Phosphorus +20.4%
Contains more Selenium +1546.9%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Iron +180.8%
Contains more Magnesium +259%
Contains more Potassium +254.2%
Contains less Sodium -92.2%
Contains more Zinc +113%
Contains more Copper +415.1%
Contains more Manganese +845.4%
Contains more Calcium +167.1%
Contains more Phosphorus +20.4%
Contains more Selenium +1546.9%

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.
Kidney beans raw
Kidney beans raw
6
:
6
Sardine
Sardine
Contains more Vitamin C +∞%
Contains more Vitamin B1 +561.3%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +137.7%
Contains more Folate +3840%
Contains more Vitamin K +630.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +827.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +154.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.227
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 C +∞%
Contains more Vitamin B1 +561.3%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +137.7%
Contains more Folate +3840%
Contains more Vitamin K +630.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +827.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +154.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.227

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
4
Sardine
Sardine
Contains more Carbs +∞%
Contains more Fats +1279.5%
Contains more Water +407.3%
Contains more Other +12.8%
Equal in Protein - 24.62
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 Fats +1279.5%
Contains more Water +407.3%
Contains more Other +12.8%
Equal in Protein - 24.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Sardine
Sardine
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +5945.3%
Contains more Polyunsaturated fat +1026.5%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +5945.3%
Contains more Polyunsaturated fat +1026.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Sardine
Lower in Sugar ok
Lower in Glycemic Index 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 Kidney beans raw Sardine Opinion
Net carbs 35.11g 0g Kidney beans raw
Protein 23.58g 24.62g Sardine
Fats 0.83g 11.45g Sardine
Carbs 60.01g 0g Kidney beans raw
Calories 333kcal 208kcal Kidney beans raw
Sugar 2.23g 0g Sardine
Fiber 24.9g 0g Kidney beans raw
Calcium 143mg 382mg Sardine
Iron 8.2mg 2.92mg Kidney beans raw
Magnesium 140mg 39mg Kidney beans raw
Phosphorus 407mg 490mg Sardine
Potassium 1406mg 397mg Kidney beans raw
Sodium 24mg 307mg Kidney beans raw
Zinc 2.79mg 1.31mg Kidney beans raw
Copper 0.958mg 0.186mg Kidney beans raw
Manganese 1.021mg 0.108mg Kidney beans raw
Selenium 3.2µg 52.7µg Sardine
Vitamin A 0IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 0.22mg 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.08mg Kidney beans raw
Vitamin B2 0.219mg 0.227mg Sardine
Vitamin B3 2.06mg 5.245mg Sardine
Vitamin B5 0.78mg 0.642mg Kidney beans raw
Vitamin B6 0.397mg 0.167mg Kidney beans raw
Folate 394µg 10µg Kidney beans raw
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 19µg 2.6µg Kidney beans raw
Tryptophan 0.279mg 0.276mg Kidney beans raw
Threonine 0.992mg 1.079mg Sardine
Isoleucine 1.041mg 1.134mg Sardine
Leucine 1.882mg 2.001mg Sardine
Lysine 1.618mg 2.26mg Sardine
Methionine 0.355mg 0.729mg Sardine
Phenylalanine 1.275mg 0.961mg Kidney beans raw
Valine 1.233mg 1.268mg Sardine
Histidine 0.656mg 0.725mg Sardine
Cholesterol 0mg 142mg Kidney beans raw
Saturated Fat 0.12g 1.528g Kidney beans raw
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 0.064g 3.869g Sardine
Polyunsaturated fat 0.457g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans 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
60%
Kidney beans raw
131%
Sardine
Minerals Daily Need Coverage Score
130%
Kidney beans raw
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 283mg)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 1.408g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $5.8)
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.