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  6. Sardine vs. Black turtle bean

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

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The main differences between Sardine and Black turtle bean

  • Sardine is richer in Vitamin B12, and Selenium, yet Black turtle bean is richer in Folate, Copper, Iron, Vitamin B1, Fiber, Manganese, and Potassium.
  • Daily need coverage for Vitamin B12 from Sardine is 373% higher.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Beans, black turtle, mature seeds, raw.

Infographic

Sardine vs Black turtle 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.
Sardine
Sardine
3
:
7
Black turtle bean
Black turtle bean
Contains more Calcium +138.8%
Contains more Phosphorus +11.4%
Contains more Selenium +1546.9%
Contains more Iron +197.9%
Contains more Magnesium +310.3%
Contains more Potassium +277.8%
Contains less Sodium -97.1%
Contains more Zinc +67.9%
Contains more Copper +437.6%
Contains more Manganese +825.9%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Calcium +138.8%
Contains more Phosphorus +11.4%
Contains more Selenium +1546.9%
Contains more Iron +197.9%
Contains more Magnesium +310.3%
Contains more Potassium +277.8%
Contains less Sodium -97.1%
Contains more Zinc +67.9%
Contains more Copper +437.6%
Contains more Manganese +825.9%

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.
Sardine
Sardine
6
:
5
Black turtle bean
Black turtle bean
Contains more Vitamin A +535.3%
Contains more Vitamin E +871.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B3 +168.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1025%
Contains more Vitamin B5 +40%
Contains more Vitamin B6 +71.3%
Contains more Folate +4340%
Contains more Vitamin K +115.4%
Sardine
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%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin A +535.3%
Contains more Vitamin E +871.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B3 +168.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1025%
Contains more Vitamin B5 +40%
Contains more Vitamin B6 +71.3%
Contains more Folate +4340%
Contains more Vitamin K +115.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
4
:
1
Black turtle bean
Black turtle bean
Contains more Protein +15.9%
Contains more Fats +1172.2%
Contains more Water +441.9%
Contains more Other +20%
Contains more Carbs +∞%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more Protein +15.9%
Contains more Fats +1172.2%
Contains more Water +441.9%
Contains more Other +20%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +4860.3%
Contains more Polyunsaturated fat +1230.2%
Contains less Saturated Fat -84.8%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +4860.3%
Contains more Polyunsaturated fat +1230.2%
Contains less Saturated Fat -84.8%

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
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 Black turtle bean Opinion
Net carbs 0g 47.75g Black turtle bean
Protein 24.62g 21.25g Sardine
Fats 11.45g 0.9g Sardine
Carbs 0g 63.25g Black turtle bean
Calories 208kcal 339kcal Black turtle bean
Sugar 0g 2.12g Sardine
Fiber 0g 15.5g Black turtle bean
Calcium 382mg 160mg Sardine
Iron 2.92mg 8.7mg Black turtle bean
Magnesium 39mg 160mg Black turtle bean
Phosphorus 490mg 440mg Sardine
Potassium 397mg 1500mg Black turtle bean
Sodium 307mg 9mg Black turtle bean
Zinc 1.31mg 2.2mg Black turtle bean
Copper 0.186mg 1mg Black turtle bean
Manganese 0.108mg 1mg Black turtle bean
Selenium 52.7µg 3.2µg Sardine
Vitamin A 108IU 17IU 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 B1 0.08mg 0.9mg Black turtle bean
Vitamin B2 0.227mg 0.193mg Sardine
Vitamin B3 5.245mg 1.955mg Sardine
Vitamin B5 0.642mg 0.899mg Black turtle bean
Vitamin B6 0.167mg 0.286mg Black turtle bean
Folate 10µg 444µg Black turtle bean
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 5.6µg Black turtle bean
Tryptophan 0.276mg 0.252mg Sardine
Threonine 1.079mg 0.894mg Sardine
Isoleucine 1.134mg 0.938mg Sardine
Leucine 2.001mg 1.697mg Sardine
Lysine 2.26mg 1.459mg Sardine
Methionine 0.729mg 0.32mg Sardine
Phenylalanine 0.961mg 1.149mg Black turtle bean
Valine 1.268mg 1.112mg Sardine
Histidine 0.725mg 0.592mg Sardine
Cholesterol 142mg 0mg Black turtle bean
Saturated Fat 1.528g 0.232g Black turtle bean
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 0.078g Sardine
Polyunsaturated fat 5.148g 0.387g 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

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
65%
Black turtle bean
Minerals Daily Need Coverage Score
94%
Sardine
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 298mg)
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 - 1.296g)
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.
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.