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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 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 +∞%
~equal in Vitamin B2 ~0.227mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +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
19% 10% 71%
Saturated Fat: Sat. Fat 0.12 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -92.1%
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.
Kidney beans raw Sardine
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium 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
Calories 333kcal 208kcal Kidney beans raw
Protein 23.58g 24.62g Sardine
Fats 0.83g 11.45g Sardine
Vitamin C 4.5mg 0mg Kidney beans raw
Net carbs 35.11g 0g Kidney beans raw
Carbs 60.01g 0g Kidney beans raw
Cholesterol 0mg 142mg Kidney beans raw
Vitamin D 0IU 193IU Sardine
Magnesium 140mg 39mg Kidney beans raw
Calcium 143mg 382mg Sardine
Potassium 1406mg 397mg Kidney beans raw
Iron 8.2mg 2.92mg Kidney beans raw
Sugar 2.23g 0g Sardine
Fiber 24.9g 0g Kidney beans raw
Copper 0.958mg 0.186mg Kidney beans raw
Zinc 2.79mg 1.31mg Kidney beans raw
Phosphorus 407mg 490mg Sardine
Sodium 24mg 307mg Kidney beans raw
Vitamin A 0IU 108IU Sardine
Vitamin A 0µg 32µg Sardine
Vitamin E 0.22mg 2.04mg Sardine
Vitamin D 0µg 4.8µg Sardine
Manganese 1.021mg 0.108mg Kidney beans raw
Selenium 3.2µg 52.7µg Sardine
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
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 19µg 2.6µg Kidney beans raw
Folate 394µg 10µg Kidney beans raw
Choline 75mg Sardine
Saturated Fat 0.12g 1.528g Kidney beans raw
Monounsaturated Fat 0.064g 3.869g Sardine
Polyunsaturated fat 0.457g 5.148g Sardine
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
Omega-3 - EPA 0g 0.473g Sardine
Omega-3 - DHA 0g 0.509g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans 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
56%
Kidney beans raw
124%
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 is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 283mg)
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.