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  6. Sardines vs. Cranberry beans

Sardines vs. Cranberry beans — In-Depth Nutrition Comparison

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How are sardines and cranberry beans different?

  • Sardines are richer in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin B3, while cranberry beans is higher in folate and fiber.
  • Sardines cover your daily need for vitamin B12, 373% more than cranberry beans.
  • Cranberry beans has a higher glycemic index (35) than sardines (0).

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Sardines vs Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more CalciumCalcium +664%
Contains more IronIron +39.7%
Contains more ZincZinc +14.9%
Contains more PhosphorusPhosphorus +263%
Contains more SeleniumSelenium +3953.8%
Contains more MagnesiumMagnesium +28.2%
Contains more CopperCopper +24.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +242.6%
~equal in Potassium ~387mg

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% 11% 41% 72% 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% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +229%
Contains more Vitamin B3Vitamin B3 +918.4%
Contains more Vitamin B5Vitamin B5 +167.5%
Contains more Vitamin B6Vitamin B6 +106.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +162.5%
Contains more FolateFolate +1970%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Cranberry beans DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 1.3µg 93%
Phosphorus 490mg 135mg 51%
Folate 10µg 207µg 49%
Cholesterol 142mg 0mg 47%
Fiber 0g 8.6g 34%
Polyunsaturated fat 5.148g 0.199g 33%
Calcium 382mg 50mg 33%
Protein 24.62g 9.34g 31%
Vitamin B3 5.245mg 0.515mg 30%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Fats 11.45g 0.46g 17%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Sodium 307mg 1mg 13%
Vitamin B2 0.227mg 0.069mg 12%
Manganese 0.108mg 0.37mg 11%
Vitamin B1 0.08mg 0.21mg 11%
Iron 2.92mg 2.09mg 10%
Monounsaturated fat 3.869g 0.04g 10%
Carbs 0g 24.46g 8%
Vitamin B5 0.642mg 0.24mg 8%
Vitamin B6 0.167mg 0.081mg 7%
Saturated fat 1.528g 0.119g 6%
Copper 0.186mg 0.231mg 5%
Calories 208kcal 136kcal 4%
Vitamin A 32µg 4%
Magnesium 39mg 50mg 3%
Vitamin K 2.6µg 2%
Zinc 1.31mg 1.14mg 2%
Net carbs 0g 15.86g N/A
Potassium 397mg 387mg 0%
Tryptophan 0.276mg 0.111mg 0%
Threonine 1.079mg 0.393mg 0%
Isoleucine 1.134mg 0.412mg 0%
Leucine 2.001mg 0.746mg 0%
Lysine 2.26mg 0.641mg 0%
Methionine 0.729mg 0.14mg 0%
Phenylalanine 0.961mg 0.505mg 0%
Valine 1.268mg 0.489mg 0%
Histidine 0.725mg 0.26mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +163.6%
Contains more FatsFats +2389.1%
Contains more OtherOther +296.3%
Contains more CarbsCarbs +∞%
~equal in Water ~64.65g

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 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +9572.5%
Contains more Poly. FatPolyunsaturated fat +2486.9%
Contains less Sat. FatSaturated fat -92.2%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.