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.
- The glycemic index of sardine is lower.
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.
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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.
| Contains more MagnesiumMagnesium | +259% |
| Contains more PotassiumPotassium | +254.2% |
| Contains more IronIron | +180.8% |
| Contains more CopperCopper | +415.1% |
| Contains more ZincZinc | +113% |
| Contains less SodiumSodium | -92.2% |
| Contains more ManganeseManganese | +845.4% |
| Contains more CalciumCalcium | +167.1% |
| Contains more PhosphorusPhosphorus | +20.4% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +561.3% |
| Contains more Vitamin B5Vitamin B5 | +21.5% |
| Contains more Vitamin B6Vitamin B6 | +137.7% |
| Contains more Vitamin KVitamin K | +630.8% |
| Contains more FolateFolate | +3840% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +827.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +154.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
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 | +1279.5% |
| Contains more WaterWater | +407.3% |
| Contains more OtherOther | +12.8% |
~equal in
Protein
~24.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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 | -92.1% |
| Contains more Mono. FatMonounsaturated fat | +5945.3% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Fiber | 24.9g | 0g | 100% |
| Folate | 394µg | 10µg | 96% |
| Selenium | 3.2µg | 52.7µg | 90% |
| Copper | 0.958mg | 0.186mg | 86% |
| Iron | 8.2mg | 2.92mg | 66% |
| Cholesterol | 0mg | 142mg | 47% |
| Manganese | 1.021mg | 0.108mg | 40% |
| Vitamin B1 | 0.529mg | 0.08mg | 37% |
| Polyunsaturated fat | 0.457g | 5.148g | 31% |
| Potassium | 1406mg | 397mg | 30% |
| Calcium | 143mg | 382mg | 24% |
| Magnesium | 140mg | 39mg | 24% |
| Vitamin D | 0IU | 193IU | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Vitamin B3 | 2.06mg | 5.245mg | 20% |
| Carbs | 60.01g | 0g | 20% |
| Vitamin B6 | 0.397mg | 0.167mg | 18% |
| Fats | 0.83g | 11.45g | 16% |
| Vitamin K | 19µg | 2.6µg | 14% |
| Choline | 75mg | 14% | |
| Zinc | 2.79mg | 1.31mg | 13% |
| Vitamin E | 0.22mg | 2.04mg | 12% |
| Sodium | 24mg | 307mg | 12% |
| Phosphorus | 407mg | 490mg | 12% |
| Monounsaturated fat | 0.064g | 3.869g | 10% |
| Saturated fat | 0.12g | 1.528g | 6% |
| Calories | 333kcal | 208kcal | 6% |
| Vitamin C | 4.5mg | 0mg | 5% |
| Vitamin A | 0µg | 32µg | 4% |
| Vitamin B5 | 0.78mg | 0.642mg | 3% |
| Protein | 23.58g | 24.62g | 2% |
| Vitamin B2 | 0.219mg | 0.227mg | 1% |
| Net carbs | 35.11g | 0g | N/A |
| Sugar | 2.23g | 0g | N/A |
| Tryptophan | 0.279mg | 0.276mg | 0% |
| Threonine | 0.992mg | 1.079mg | 0% |
| Isoleucine | 1.041mg | 1.134mg | 0% |
| Leucine | 1.882mg | 2.001mg | 0% |
| Lysine | 1.618mg | 2.26mg | 0% |
| Methionine | 0.355mg | 0.729mg | 0% |
| Phenylalanine | 1.275mg | 0.961mg | 0% |
| Valine | 1.233mg | 1.268mg | 0% |
| Histidine | 0.656mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
56%
119%
Minerals Daily Need Coverage Score
130%
94%
Comparison summary
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 22)
Which food is lower in Cholesterol?
Kidney beans raw is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Kidney beans raw contains less Sodium (difference - 283mg)
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 1.408g)
Which food is cheaper?
Kidney beans raw is cheaper (difference - $5.8)
Which food is richer in minerals?
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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?
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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.