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  6. Sardine vs. Bean raw

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +238.1%
Contains more PhosphorusPhosphorus +19.2%
Contains more SeleniumSelenium +88.9%
Contains more MagnesiumMagnesium +351.3%
Contains more PotassiumPotassium +250.9%
Contains more IronIron +73.6%
Contains more CopperCopper +380.1%
Contains more ZincZinc +74%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +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.
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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +871.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +346.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +791.3%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more Vitamin B6Vitamin B6 +183.8%
Contains more Vitamin KVitamin K +115.4%
Contains more FolateFolate +5150%
~equal in Vitamin B2 ~0.212mg

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
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 ProteinProtein +14.9%
Contains more FatsFats +830.9%
Contains more WaterWater +426.1%
Contains more OtherOther +24.5%
Contains more CarbsCarbs +∞%

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
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated Fat +1589.5%
Contains more Poly. FatPolyunsaturated fat +1164.9%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sodium 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
Calories 208kcal 347kcal Bean raw
Protein 24.62g 21.42g Sardine
Fats 11.45g 1.23g Sardine
Vitamin C 0mg 6.3mg Bean raw
Net carbs 0g 47.05g Bean raw
Carbs 0g 62.55g Bean raw
Cholesterol 142mg 0mg Bean raw
Vitamin D 193IU 0IU Sardine
Magnesium 39mg 176mg Bean raw
Calcium 382mg 113mg Sardine
Potassium 397mg 1393mg Bean raw
Iron 2.92mg 5.07mg Bean raw
Sugar 0g 2.11g Sardine
Fiber 0g 15.5g Bean raw
Copper 0.186mg 0.893mg Bean raw
Zinc 1.31mg 2.28mg Bean raw
Starch 34.17g Bean raw
Phosphorus 490mg 411mg Sardine
Sodium 307mg 12mg Bean raw
Vitamin A 108IU 0IU Sardine
Vitamin A 32µg 0µg Sardine
Vitamin E 2.04mg 0.21mg Sardine
Vitamin D 4.8µg 0µg Sardine
Manganese 0.108mg 1.148mg Bean raw
Selenium 52.7µg 27.9µg Sardine
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
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 5.6µg Bean raw
Folate 10µg 525µg Bean raw
Choline 75mg 66.2mg Sardine
Saturated Fat 1.528g 0.235g Bean raw
Monounsaturated Fat 3.869g 0.229g Sardine
Polyunsaturated fat 5.148g 0.407g Sardine
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
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 raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
124%
Sardine
67%
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 is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 295mg)
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.