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Kidney bean vs Sardine - In-Depth Nutrition Comparison

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A recap on differences between Kidney bean and Sardine

  • Kidney bean is higher in Folate, Copper, Iron, Manganese and Vitamin B1, yet Sardine is higher in Vitamin B12, Fiber, Selenium and Vitamin D.
  • Sardine covers your daily Vitamin B12 needs 373% more than Kidney bean.
  • Kidney bean contains 39 times more Folate than Sardine. While Kidney bean contains 394µg of Folate, Sardine contains only 10µg.

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 bean vs Sardine infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +180.8%
Contains more Potassium +254.2%
Contains more Magnesium +259%
Contains more Copper +415.1%
Contains more Zinc +113%
Contains less Sodium -92.2%
Contains more Calcium +167.1%
Contains more Phosphorus +20.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Contains more Iron +180.8%
Contains more Potassium +254.2%
Contains more Magnesium +259%
Contains more Copper +415.1%
Contains more Zinc +113%
Contains less Sodium -92.2%
Contains more Calcium +167.1%
Contains more Phosphorus +20.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +561.3%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +137.7%
Contains more Vitamin K +630.8%
Contains more Folate +3840%
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +561.3%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +137.7%
Contains more Vitamin K +630.8%
Contains more Folate +3840%
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
60
Kidney bean
131
Sardine
Mineral Summary Score
143
Kidney bean
79
Sardine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
141%
Kidney bean
148%
Sardine
Carbohydrates
60%
Kidney bean
0%
Sardine
Fats
4%
Kidney bean
53%
Sardine

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Sardine
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kidney bean Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Sardine
Sardine contains less Sugars (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 bean
Kidney bean is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 283mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 1.408g)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $5.8)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kidney bean Sardine Opinion
Calories 333 208 Kidney bean
Protein 23.58 24.62 Sardine
Fats 0.83 11.45 Sardine
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 0 Kidney bean
Cholesterol 0 142 Kidney bean
Vitamin D 0 193 Sardine
Iron 8.2 2.92 Kidney bean
Calcium 143 382 Sardine
Potassium 1406 397 Kidney bean
Magnesium 140 39 Kidney bean
Sugars 2.23 0 Sardine
Fiber 24.9 0 Kidney bean
Copper 0.958 0.186 Kidney bean
Zinc 2.79 1.31 Kidney bean
Starch
Phosphorus 407 490 Sardine
Sodium 24 307 Kidney bean
Vitamin A 0 108 Sardine
Vitamin E 0.22 2.04 Sardine
Vitamin D 0 4.8 Sardine
Vitamin B1 0.529 0.08 Kidney bean
Vitamin B2 0.219 0.227 Sardine
Vitamin B3 2.06 5.245 Sardine
Vitamin B5 0.78 0.642 Kidney bean
Vitamin B6 0.397 0.167 Kidney bean
Vitamin B12 0 8.94 Sardine
Vitamin K 19 2.6 Kidney bean
Folate 394 10 Kidney bean
Trans Fat 0 Sardine
Saturated Fat 0.12 1.528 Kidney bean
Monounsaturated Fat 0.064 3.869 Sardine
Polyunsaturated fat 0.457 5.148 Sardine
Tryptophan 0.279 0.276 Kidney bean
Threonine 0.992 1.079 Sardine
Isoleucine 1.041 1.134 Sardine
Leucine 1.882 2.001 Sardine
Lysine 1.618 2.26 Sardine
Methionine 0.355 0.729 Sardine
Phenylalanine 1.275 0.961 Kidney bean
Valine 1.233 1.268 Sardine
Histidine 0.656 0.725 Sardine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Kidney bean - 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.