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  6. Green bean raw vs. Sardines

Green bean raw vs. Sardines — In-Depth Nutrition Comparison

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Significant differences between green bean raw and sardines

  • Green bean raw has more vitamin K and vitamin C; however, sardines are richer in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, and iron.
  • Sardines cover your daily vitamin B12 needs 373% more than green bean raw.
  • Green bean raw has a higher glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of sardines is 0.

Specific food types used in this comparison are Beans, snap, green, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 less SodiumSodium -98%
Contains more ManganeseManganese +100%
Contains more MagnesiumMagnesium +56%
Contains more CalciumCalcium +932.4%
Contains more PotassiumPotassium +88.2%
Contains more IronIron +183.5%
Contains more CopperCopper +169.6%
Contains more ZincZinc +445.8%
Contains more PhosphorusPhosphorus +1189.5%
Contains more SeleniumSelenium +8683.3%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 KVitamin K +1553.8%
Contains more FolateFolate +230%
Contains more Vitamin EVitamin E +397.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +118.3%
Contains more Vitamin B3Vitamin B3 +614.6%
Contains more Vitamin B5Vitamin B5 +185.3%
Contains more Vitamin B6Vitamin B6 +18.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +390.2%
~equal in Vitamin A ~32µg
~equal in Vitamin B1 ~0.08mg

All nutrients comparison - raw data values

Nutrient Green bean raw Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 0.6µg 52.7µg 95%
Phosphorus 38mg 490mg 65%
Cholesterol 0mg 142mg 47%
Protein 1.83g 24.62g 46%
Calcium 37mg 382mg 35%
Polyunsaturated fat 0.113g 5.148g 34%
Vitamin K 43µg 2.6µg 34%
Vitamin B3 0.734mg 5.245mg 28%
Vitamin D 0IU 193IU 24%
Iron 1.03mg 2.92mg 24%
Vitamin D 0µg 4.8µg 24%
Fats 0.22g 11.45g 17%
Vitamin C 12.2mg 0mg 14%
Sodium 6mg 307mg 13%
Copper 0.069mg 0.186mg 13%
Fiber 2.7g 0g 11%
Choline 15.3mg 75mg 11%
Vitamin E 0.41mg 2.04mg 11%
Zinc 0.24mg 1.31mg 10%
Monounsaturated fat 0.01g 3.869g 10%
Vitamin B2 0.104mg 0.227mg 9%
Calories 31kcal 208kcal 9%
Vitamin B5 0.225mg 0.642mg 8%
Saturated fat 0.05g 1.528g 7%
Folate 33µg 10µg 6%
Manganese 0.216mg 0.108mg 5%
Potassium 211mg 397mg 5%
Magnesium 25mg 39mg 3%
Vitamin B6 0.141mg 0.167mg 2%
Carbs 6.97g 0g 2%
Fructose 1.39g 2%
Net carbs 4.27g 0g N/A
Sugar 3.26g 0g N/A
Starch 0.88g 0%
Vitamin A 35µg 32µg 0%
Vitamin B1 0.082mg 0.08mg 0%
Tryptophan 0.019mg 0.276mg 0%
Threonine 0.079mg 1.079mg 0%
Isoleucine 0.066mg 1.134mg 0%
Leucine 0.112mg 2.001mg 0%
Lysine 0.088mg 2.26mg 0%
Methionine 0.022mg 0.729mg 0%
Phenylalanine 0.067mg 0.961mg 0%
Valine 0.09mg 1.268mg 0%
Histidine 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +51.5%
Contains more ProteinProtein +1245.4%
Contains more FatsFats +5104.5%
Contains more OtherOther +554.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -96.7%
Contains more Mono. FatMonounsaturated fat +38590%
Contains more Poly. FatPolyunsaturated fat +4455.8%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.