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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.
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more CalciumCalcium +138.8%
Contains more PhosphorusPhosphorus +11.4%
Contains more SeleniumSelenium +1546.9%
Contains more MagnesiumMagnesium +310.3%
Contains more PotassiumPotassium +277.8%
Contains more IronIron +197.9%
Contains more CopperCopper +437.6%
Contains more ZincZinc +67.9%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +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.
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 0% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +535.3%
Contains more Vitamin E Vitamin E +871.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B3Vitamin B3 +168.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1025%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin B6Vitamin B6 +71.3%
Contains more Vitamin KVitamin K +115.4%
Contains more FolateFolate +4340%
~equal in Vitamin C ~0mg

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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more ProteinProtein +15.9%
Contains more FatsFats +1172.2%
Contains more WaterWater +441.9%
Contains more OtherOther +20%
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
33% 11% 56%
Saturated Fat: Sat. Fat 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated Fat +4860.3%
Contains more Poly. FatPolyunsaturated fat +1230.2%
Contains less Sat. FatSaturated 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 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 Black turtle bean Opinion
Calories 208kcal 339kcal Black turtle bean
Protein 24.62g 21.25g Sardine
Fats 11.45g 0.9g Sardine
Net carbs 0g 47.75g Black turtle bean
Carbs 0g 63.25g Black turtle bean
Cholesterol 142mg 0mg Black turtle bean
Vitamin D 193IU 0IU Sardine
Magnesium 39mg 160mg Black turtle bean
Calcium 382mg 160mg Sardine
Potassium 397mg 1500mg Black turtle bean
Iron 2.92mg 8.7mg Black turtle bean
Sugar 0g 2.12g Sardine
Fiber 0g 15.5g Black turtle bean
Copper 0.186mg 1mg Black turtle bean
Zinc 1.31mg 2.2mg Black turtle bean
Phosphorus 490mg 440mg Sardine
Sodium 307mg 9mg Black turtle bean
Vitamin A 108IU 17IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg 0.21mg Sardine
Vitamin D 4.8µg 0µg Sardine
Manganese 0.108mg 1mg Black turtle bean
Selenium 52.7µg 3.2µg 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
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 5.6µg Black turtle bean
Folate 10µg 444µg Black turtle bean
Choline 75mg Sardine
Saturated Fat 1.528g 0.232g Black turtle bean
Monounsaturated Fat 3.869g 0.078g Sardine
Polyunsaturated fat 5.148g 0.387g Sardine
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
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 Black turtle bean
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
60%
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 is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 298mg)
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.