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  6. Kidney beans vs. Sardines

Kidney beans vs. Sardines — In-Depth Nutrition Comparison

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What are the main differences between kidney beans and sardines?

  • Kidney beans is richer in folate, fiber, and manganese, while sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin B3.
  • Sardines' daily need coverage for vitamin B12 is 373% higher.
  • Kidney beans has a higher glycemic index (22) than sardines (0).

We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this comparison.

Infographic

Kidney beans vs Sardines 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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 +16.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +298.1%
Contains more CalciumCalcium +991.4%
Contains more IronIron +31.5%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +255.1%
Contains more SeleniumSelenium +4690.9%
~equal in Magnesium ~39mg
~equal in Potassium ~397mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 +100%
Contains more Vitamin KVitamin K +223.1%
Contains more FolateFolate +1200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +291.4%
Contains more Vitamin B3Vitamin B3 +807.4%
Contains more Vitamin B5Vitamin B5 +191.8%
Contains more Vitamin B6Vitamin B6 +39.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +145.9%

All nutrients comparison - raw data values

Nutrient Kidney beans Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 1.1µg 52.7µg 94%
Phosphorus 138mg 490mg 50%
Cholesterol 0mg 142mg 47%
Calcium 35mg 382mg 35%
Protein 8.67g 24.62g 32%
Polyunsaturated fat 0.278g 5.148g 32%
Folate 130µg 10µg 30%
Vitamin B3 0.578mg 5.245mg 29%
Fiber 6.4g 0g 26%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Fats 0.5g 11.45g 17%
Manganese 0.43mg 0.108mg 14%
Sodium 1mg 307mg 13%
Vitamin E 0.03mg 2.04mg 13%
Vitamin B2 0.058mg 0.227mg 13%
Monounsaturated fat 0.039g 3.869g 10%
Iron 2.22mg 2.92mg 9%
Choline 30.5mg 75mg 8%
Vitamin B5 0.22mg 0.642mg 8%
Carbs 22.8g 0g 8%
Saturated fat 0.073g 1.528g 7%
Vitamin B1 0.16mg 0.08mg 7%
Vitamin K 8.4µg 2.6µg 5%
Vitamin B6 0.12mg 0.167mg 4%
Calories 127kcal 208kcal 4%
Vitamin A 0µg 32µg 4%
Zinc 1mg 1.31mg 3%
Copper 0.216mg 0.186mg 3%
Magnesium 42mg 39mg 1%
Vitamin C 1.2mg 0mg 1%
Net carbs 16.4g 0g N/A
Potassium 405mg 397mg 0%
Sugar 0.32g 0g N/A
Tryptophan 0.104mg 0.276mg 0%
Threonine 0.319mg 1.079mg 0%
Isoleucine 0.41mg 1.134mg 0%
Leucine 0.736mg 2.001mg 0%
Lysine 0.607mg 2.26mg 0%
Methionine 0.113mg 0.729mg 0%
Phenylalanine 0.511mg 0.961mg 0%
Valine 0.5mg 1.268mg 0%
Histidine 0.238mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +12.3%
Contains more ProteinProtein +184%
Contains more FatsFats +2190%
Contains more OtherOther +296.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 -95.2%
Contains more Mono. FatMonounsaturated fat +9820.5%
Contains more Poly. FatPolyunsaturated fat +1751.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Sardines - 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.