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Sardine vs. Bean — In-Depth Nutrition Comparison

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What are the differences between Sardine and Bean?

  • Sardine is higher in Vitamin B12, Selenium, Phosphorus, Calcium, Iron, Vitamin D, and Vitamin B3, however, Bean is richer in Fiber.
  • Sardine's daily need coverage for Vitamin B12 is 373% more.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Beans, baked, canned, no salt added types in this article.

Infographic

Sardine vs Bean 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Bean
Bean
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +21.9%
Contains more CalciumCalcium +664%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +906.9%
Contains more PhosphorusPhosphorus +371.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1071.1%
Contains more CopperCopper +10.8%
Contains less SodiumSodium -99.7%
~equal in Zinc ~1.4mg

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 0% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Bean
Bean
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin EVitamin E +1260%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +278.3%
Contains more Vitamin B3Vitamin B3 +1119.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +28.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +225%
Contains more CholineCholine +143.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more FolateFolate +140%
~equal in Vitamin A ~106IU

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Bean
Bean
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +412.9%
Contains more FatsFats +2762.5%
Contains more OtherOther +152.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated Fat: Sat. Fat 1.528 g
Monounsaturated Fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated Fat +10954.3%
Contains more Poly. FatPolyunsaturated fat +2893%
Contains less Sat. FatSaturated Fat -93.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Bean
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sardine Bean Opinion
Calories 208kcal 105kcal Sardine
Protein 24.62g 4.8g Sardine
Fats 11.45g 0.4g Sardine
Vitamin C 0mg 3.1mg Bean
Net carbs 0g 14.99g Bean
Carbs 0g 20.49g Bean
Cholesterol 142mg 0mg Bean
Vitamin D 193IU 0IU Sardine
Magnesium 39mg 32mg Sardine
Calcium 382mg 50mg Sardine
Potassium 397mg 296mg Sardine
Iron 2.92mg 0.29mg Sardine
Sugar 0g 7.78g Sardine
Fiber 0g 5.5g Bean
Copper 0.186mg 0.206mg Bean
Zinc 1.31mg 1.4mg Bean
Phosphorus 490mg 104mg Sardine
Sodium 307mg 1mg Bean
Vitamin A 108IU 106IU Sardine
Vitamin A 32µg 5µg Sardine
Vitamin E 2.04mg 0.15mg Sardine
Vitamin D 4.8µg 0µg Sardine
Manganese 0.108mg Sardine
Selenium 52.7µg 4.5µg Sardine
Vitamin B1 0.08mg 0.15mg Bean
Vitamin B2 0.227mg 0.06mg Sardine
Vitamin B3 5.245mg 0.43mg Sardine
Vitamin B5 0.642mg Sardine
Vitamin B6 0.167mg 0.13mg Sardine
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 0.8µg Sardine
Folate 10µg 24µg Bean
Choline 75mg 30.8mg Sardine
Saturated Fat 1.528g 0.103g Bean
Monounsaturated Fat 3.869g 0.035g Sardine
Polyunsaturated fat 5.148g 0.172g Sardine
Tryptophan 0.276mg Sardine
Threonine 1.079mg Sardine
Isoleucine 1.134mg Sardine
Leucine 2.001mg Sardine
Lysine 2.26mg Sardine
Methionine 0.729mg Sardine
Phenylalanine 0.961mg Sardine
Valine 1.268mg Sardine
Histidine 0.725mg Sardine
Omega-3 - EPA 0.473g 0g Sardine
Omega-3 - DHA 0.509g 0g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
124%
Sardine
11%
Bean
Minerals Daily Need Coverage Score
94%
Sardine
25%
Bean

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 306mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.425g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $5.5)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.