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Sardine vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the differences between Sardine and Cranberry bean raw?

  • Sardine is higher in Vitamin B12, Selenium, and Vitamin D, however, Cranberry bean raw is richer in Folate, Fiber, Copper, Vitamin B1, Manganese, and Magnesium.
  • Sardine's daily need coverage for Vitamin B12 is 373% more.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

Sardine vs Cranberry bean raw 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.
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +200.8%
Contains more PhosphorusPhosphorus +31.7%
Contains more SeleniumSelenium +315%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +235.5%
Contains more IronIron +71.2%
Contains more CopperCopper +326.9%
Contains more ZincZinc +177.1%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +751.9%

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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +260.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +833.8%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B6Vitamin B6 +85%
Contains more FolateFolate +5940%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.213mg

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +830.9%
Contains more WaterWater +381.1%
Contains more OtherOther +30.9%
Contains more CarbsCarbs +∞%
~equal in Protein ~23.03g

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 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated Fat +3550%
Contains more Poly. FatPolyunsaturated fat +876.9%
Contains less Sat. FatSaturated Fat -79.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Cranberry bean raw Opinion
Calories 208kcal 335kcal Cranberry bean raw
Protein 24.62g 23.03g Sardine
Fats 11.45g 1.23g Sardine
Net carbs 0g 35.35g Cranberry bean raw
Carbs 0g 60.05g Cranberry bean raw
Cholesterol 142mg 0mg Cranberry bean raw
Vitamin D 193IU 0IU Sardine
Magnesium 39mg 156mg Cranberry bean raw
Calcium 382mg 127mg Sardine
Potassium 397mg 1332mg Cranberry bean raw
Iron 2.92mg 5mg Cranberry bean raw
Fiber 0g 24.7g Cranberry bean raw
Copper 0.186mg 0.794mg Cranberry bean raw
Zinc 1.31mg 3.63mg Cranberry bean raw
Phosphorus 490mg 372mg Sardine
Sodium 307mg 6mg Cranberry bean raw
Vitamin A 108IU 2IU Sardine
Vitamin A 32µg 0µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 4.8µg 0µg Sardine
Manganese 0.108mg 0.92mg Cranberry bean raw
Selenium 52.7µg 12.7µg Sardine
Vitamin B1 0.08mg 0.747mg Cranberry bean raw
Vitamin B2 0.227mg 0.213mg Sardine
Vitamin B3 5.245mg 1.455mg Sardine
Vitamin B5 0.642mg 0.748mg Cranberry bean raw
Vitamin B6 0.167mg 0.309mg Cranberry bean raw
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg Sardine
Folate 10µg 604µg Cranberry bean raw
Choline 75mg Sardine
Saturated Fat 1.528g 0.316g Cranberry bean raw
Monounsaturated Fat 3.869g 0.106g Sardine
Polyunsaturated fat 5.148g 0.527g Sardine
Tryptophan 0.276mg 0.273mg Sardine
Threonine 1.079mg 0.969mg Sardine
Isoleucine 1.134mg 1.017mg Sardine
Leucine 2.001mg 1.838mg Sardine
Lysine 2.26mg 1.58mg Sardine
Methionine 0.729mg 0.346mg Sardine
Phenylalanine 0.961mg 1.245mg Cranberry bean raw
Valine 1.268mg 1.205mg Sardine
Histidine 0.725mg 0.641mg Sardine
Omega-3 - EPA 0.473g Sardine
Omega-3 - DHA 0.509g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Cranberry 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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
94%
Sardine
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 142mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 301mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 1.212g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $4.6)
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.