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Sardine vs. Bean raw — In-Depth Nutrition Comparison

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Significant differences between Sardine and Bean raw

  • Sardine has more Vitamin B12, Selenium, and Vitamin D, however, Bean raw is richer in Folate, Copper, Fiber, Vitamin B1, Manganese, and Magnesium.
  • Sardine covers your daily Vitamin B12 needs 373% more than Bean raw.

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

Infographic

Sardine vs Bean raw 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.
Contains more Calcium +238.1%
Contains more Phosphorus +19.2%
Contains more Selenium +88.9%
Contains more Iron +73.6%
Contains more Magnesium +351.3%
Contains more Potassium +250.9%
Contains less Sodium -96.1%
Contains more Zinc +74%
Contains more Copper +380.1%
Contains more Manganese +963%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Calcium +238.1%
Contains more Phosphorus +19.2%
Contains more Selenium +88.9%
Contains more Iron +73.6%
Contains more Magnesium +351.3%
Contains more Potassium +250.9%
Contains less Sodium -96.1%
Contains more Zinc +74%
Contains more Copper +380.1%
Contains more Manganese +963%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +871.4%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +346.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +791.3%
Contains more Vitamin B5 +22.3%
Contains more Vitamin B6 +183.8%
Contains more Folate +5150%
Contains more Vitamin K +115.4%
Equal in Vitamin B2 - 0.212
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +871.4%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +346.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +791.3%
Contains more Vitamin B5 +22.3%
Contains more Vitamin B6 +183.8%
Contains more Folate +5150%
Contains more Vitamin K +115.4%
Equal in Vitamin B2 - 0.212

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.9%
Contains more Fats +830.9%
Contains more Water +426.1%
Contains more Other +24.5%
Contains more Carbs +∞%
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Protein +14.9%
Contains more Fats +830.9%
Contains more Water +426.1%
Contains more Other +24.5%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1589.5%
Contains more Polyunsaturated fat +1164.9%
Contains less Saturated Fat -84.6%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +1589.5%
Contains more Polyunsaturated fat +1164.9%
Contains less Saturated Fat -84.6%

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 raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol 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 Sardine Bean raw Opinion
Net carbs 0g 47.05g Bean raw
Protein 24.62g 21.42g Sardine
Fats 11.45g 1.23g Sardine
Carbs 0g 62.55g Bean raw
Calories 208kcal 347kcal Bean raw
Starch 34.17g Bean raw
Sugar 0g 2.11g Sardine
Fiber 0g 15.5g Bean raw
Calcium 382mg 113mg Sardine
Iron 2.92mg 5.07mg Bean raw
Magnesium 39mg 176mg Bean raw
Phosphorus 490mg 411mg Sardine
Potassium 397mg 1393mg Bean raw
Sodium 307mg 12mg Bean raw
Zinc 1.31mg 2.28mg Bean raw
Copper 0.186mg 0.893mg Bean raw
Manganese 0.108mg 1.148mg Bean raw
Selenium 52.7µg 27.9µg Sardine
Vitamin A 108IU 0IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg 0.21mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 6.3mg Bean raw
Vitamin B1 0.08mg 0.713mg Bean raw
Vitamin B2 0.227mg 0.212mg Sardine
Vitamin B3 5.245mg 1.174mg Sardine
Vitamin B5 0.642mg 0.785mg Bean raw
Vitamin B6 0.167mg 0.474mg Bean raw
Folate 10µg 525µg Bean raw
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 5.6µg Bean raw
Tryptophan 0.276mg 0.237mg Sardine
Threonine 1.079mg 0.81mg Sardine
Isoleucine 1.134mg 0.871mg Sardine
Leucine 2.001mg 1.558mg Sardine
Lysine 2.26mg 1.356mg Sardine
Methionine 0.729mg 0.259mg Sardine
Phenylalanine 0.961mg 1.095mg Bean raw
Valine 1.268mg 0.998mg Sardine
Histidine 0.725mg 0.556mg Sardine
Cholesterol 142mg 0mg Bean raw
Saturated Fat 1.528g 0.235g Bean raw
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 0.229g Sardine
Polyunsaturated fat 5.148g 0.407g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
131%
Sardine
70%
Bean raw
Minerals Daily Need Coverage Score
94%
Sardine
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 33)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 295mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 1.293g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $5.5)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.