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  6. Sardines vs. Kidney beans raw

Sardines vs. Kidney beans raw — In-Depth Nutrition Comparison

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A recap on differences between sardines and kidney beans raw

  • Sardines are higher in vitamin B12, selenium, and vitamin D, yet kidney beans raw is higher in fiber, folate, copper, iron, manganese, and vitamin B1.
  • Sardines cover your daily vitamin B12 needs 373% more than kidney beans raw.
  • The glycemic index of sardines is lower.

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

Infographic

Sardines vs Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more CalciumCalcium +167.1%
Contains more PhosphorusPhosphorus +20.4%
Contains more SeleniumSelenium +1546.9%
Contains more MagnesiumMagnesium +259%
Contains more PotassiumPotassium +254.2%
Contains more IronIron +180.8%
Contains more CopperCopper +415.1%
Contains more ZincZinc +113%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +845.4%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +827.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +154.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +561.3%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +137.7%
Contains more Vitamin KVitamin K +630.8%
Contains more FolateFolate +3840%
~equal in Vitamin B2 ~0.219mg

All nutrients comparison - raw data values

Nutrient Sardines Kidney beans raw DV% diff.
Vitamin B12 8.94µg 0µg 373%
Fiber 0g 24.9g 100%
Folate 10µg 394µg 96%
Selenium 52.7µg 3.2µg 90%
Copper 0.186mg 0.958mg 86%
Iron 2.92mg 8.2mg 66%
Cholesterol 142mg 0mg 47%
Manganese 0.108mg 1.021mg 40%
Vitamin B1 0.08mg 0.529mg 37%
Polyunsaturated fat 5.148g 0.457g 31%
Potassium 397mg 1406mg 30%
Calcium 382mg 143mg 24%
Magnesium 39mg 140mg 24%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Vitamin B3 5.245mg 2.06mg 20%
Carbs 0g 60.01g 20%
Vitamin B6 0.167mg 0.397mg 18%
Fats 11.45g 0.83g 16%
Vitamin K 2.6µg 19µg 14%
Choline 75mg 14%
Zinc 1.31mg 2.79mg 13%
Vitamin E 2.04mg 0.22mg 12%
Sodium 307mg 24mg 12%
Phosphorus 490mg 407mg 12%
Monounsaturated fat 3.869g 0.064g 10%
Saturated fat 1.528g 0.12g 6%
Calories 208kcal 333kcal 6%
Vitamin C 0mg 4.5mg 5%
Vitamin A 32µg 0µg 4%
Vitamin B5 0.642mg 0.78mg 3%
Protein 24.62g 23.58g 2%
Vitamin B2 0.227mg 0.219mg 1%
Net carbs 0g 35.11g N/A
Sugar 0g 2.23g N/A
Tryptophan 0.276mg 0.279mg 0%
Threonine 1.079mg 0.992mg 0%
Isoleucine 1.134mg 1.041mg 0%
Leucine 2.001mg 1.882mg 0%
Lysine 2.26mg 1.618mg 0%
Methionine 0.729mg 0.355mg 0%
Phenylalanine 0.961mg 1.275mg 0%
Valine 1.268mg 1.233mg 0%
Histidine 0.725mg 0.656mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +1279.5%
Contains more WaterWater +407.3%
Contains more OtherOther +12.8%
Contains more CarbsCarbs +∞%
~equal in Protein ~23.58g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +5945.3%
Contains more Poly. FatPolyunsaturated fat +1026.5%
Contains less Sat. FatSaturated fat -92.1%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.