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Sardine vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on differences between Sardine and Black turtle bean

  • Sardine is higher in Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, and Vitamin B3, yet Black turtle bean is higher in Fiber, and Folate.
  • Sardine covers your daily Vitamin B12 needs 373% more than Black turtle bean.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Sardine vs Black turtle bean 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +594.5%
Contains more Phosphorus +222.4%
Contains more Zinc +72.4%
Contains more Selenium +4291.7%
Contains more Magnesium +25.6%
Contains less Sodium -99%
Contains more Copper +44.6%
Contains more Manganese +202.8%
Equal in Iron - 2.85
Equal in Potassium - 433
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 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Calcium +594.5%
Contains more Phosphorus +222.4%
Contains more Zinc +72.4%
Contains more Selenium +4291.7%
Contains more Magnesium +25.6%
Contains less Sodium -99%
Contains more Copper +44.6%
Contains more Manganese +202.8%
Equal in Iron - 2.85
Equal in Potassium - 433

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 +1700%
Contains more Vitamin E +134.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +305.4%
Contains more Vitamin B3 +895.3%
Contains more Vitamin B5 +146.9%
Contains more Vitamin B6 +116.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +181.3%
Contains more Folate +760%
Contains more Vitamin K +26.9%
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 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +1700%
Contains more Vitamin E +134.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +305.4%
Contains more Vitamin B3 +895.3%
Contains more Vitamin B5 +146.9%
Contains more Vitamin B6 +116.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +181.3%
Contains more Folate +760%
Contains more Vitamin K +26.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +201%
Contains more Fats +3171.4%
Contains more Other +213%
Contains more Carbs +∞%
Contains more Water +10.3%
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +201%
Contains more Fats +3171.4%
Contains more Other +213%
Contains more Carbs +∞%
Contains more Water +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +12796.7%
Contains more Polyunsaturated fat +3355%
Contains less Saturated Fat -94.2%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +12796.7%
Contains more Polyunsaturated fat +3355%
Contains less Saturated Fat -94.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Black turtle bean Opinion
Net carbs 0g 16.05g Black turtle bean
Protein 24.62g 8.18g Sardine
Fats 11.45g 0.35g Sardine
Carbs 0g 24.35g Black turtle bean
Calories 208kcal 130kcal Sardine
Sugar 0g 0.32g Sardine
Fiber 0g 8.3g Black turtle bean
Calcium 382mg 55mg Sardine
Iron 2.92mg 2.85mg Sardine
Magnesium 39mg 49mg Black turtle bean
Phosphorus 490mg 152mg Sardine
Potassium 397mg 433mg Black turtle bean
Sodium 307mg 3mg Black turtle bean
Zinc 1.31mg 0.76mg Sardine
Copper 0.186mg 0.269mg Black turtle bean
Manganese 0.108mg 0.327mg Black turtle bean
Selenium 52.7µg 1.2µg Sardine
Vitamin A 108IU 6IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg 0.87mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin B1 0.08mg 0.225mg Black turtle bean
Vitamin B2 0.227mg 0.056mg Sardine
Vitamin B3 5.245mg 0.527mg Sardine
Vitamin B5 0.642mg 0.26mg Sardine
Vitamin B6 0.167mg 0.077mg Sardine
Folate 10µg 86µg Black turtle bean
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 3.3µg Black turtle bean
Tryptophan 0.276mg 0.097mg Sardine
Threonine 1.079mg 0.344mg Sardine
Isoleucine 1.134mg 0.361mg Sardine
Leucine 2.001mg 0.653mg Sardine
Lysine 2.26mg 0.562mg Sardine
Methionine 0.729mg 0.123mg Sardine
Phenylalanine 0.961mg 0.442mg Sardine
Valine 1.268mg 0.428mg Sardine
Histidine 0.725mg 0.228mg Sardine
Cholesterol 142mg 0mg Black turtle bean
Saturated Fat 1.528g 0.089g Black turtle bean
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 0.03g Sardine
Polyunsaturated fat 5.148g 0.149g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
131%
Sardine
17%
Black turtle bean
Minerals Daily Need Coverage Score
94%
Sardine
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 304mg)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.439g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $5.4)
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.

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.