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  6. Sardine vs. Kidney beans raw

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

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A recap on differences between Sardine and Kidney beans raw

  • Sardine is higher in Vitamin B12, Selenium, and Vitamin D, yet Kidney beans raw is higher in Fiber, Folate, Copper, Iron, Manganese, and Vitamin B1.
  • Sardine covers your daily Vitamin B12 needs 373% more than Kidney beans raw.

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

Sardine 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.
Sardine
Sardine
3
:
7
Kidney beans raw
Kidney beans raw
Contains more Calcium +167.1%
Contains more Phosphorus +20.4%
Contains more Selenium +1546.9%
Contains more Iron +180.8%
Contains more Magnesium +259%
Contains more Potassium +254.2%
Contains less Sodium -92.2%
Contains more Zinc +113%
Contains more Copper +415.1%
Contains more Manganese +845.4%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Calcium +167.1%
Contains more Phosphorus +20.4%
Contains more Selenium +1546.9%
Contains more Iron +180.8%
Contains more Magnesium +259%
Contains more Potassium +254.2%
Contains less Sodium -92.2%
Contains more Zinc +113%
Contains more Copper +415.1%
Contains more Manganese +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.
Sardine
Sardine
6
:
6
Kidney beans raw
Kidney beans raw
Contains more Vitamin A +∞%
Contains more Vitamin E +827.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +154.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +561.3%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +137.7%
Contains more Folate +3840%
Contains more Vitamin K +630.8%
Equal in Vitamin B2 - 0.219
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%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin E +827.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +154.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +561.3%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +137.7%
Contains more Folate +3840%
Contains more Vitamin K +630.8%
Equal in Vitamin B2 - 0.219

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
4
:
1
Kidney beans raw
Kidney beans raw
Contains more Fats +1279.5%
Contains more Water +407.3%
Contains more Other +12.8%
Contains more Carbs +∞%
Equal in Protein - 23.58
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Kidney beans raw
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 Fats +1279.5%
Contains more Water +407.3%
Contains more Other +12.8%
Contains more Carbs +∞%
Equal in Protein - 23.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +5945.3%
Contains more Polyunsaturated fat +1026.5%
Contains less Saturated Fat -92.1%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +5945.3%
Contains more Polyunsaturated fat +1026.5%
Contains less Saturated Fat -92.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Kidney beans raw
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 Kidney beans raw Opinion
Net carbs 0g 35.11g Kidney beans raw
Protein 24.62g 23.58g Sardine
Fats 11.45g 0.83g Sardine
Carbs 0g 60.01g Kidney beans raw
Calories 208kcal 333kcal Kidney beans raw
Sugar 0g 2.23g Sardine
Fiber 0g 24.9g Kidney beans raw
Calcium 382mg 143mg Sardine
Iron 2.92mg 8.2mg Kidney beans raw
Magnesium 39mg 140mg Kidney beans raw
Phosphorus 490mg 407mg Sardine
Potassium 397mg 1406mg Kidney beans raw
Sodium 307mg 24mg Kidney beans raw
Zinc 1.31mg 2.79mg Kidney beans raw
Copper 0.186mg 0.958mg Kidney beans raw
Manganese 0.108mg 1.021mg Kidney beans raw
Selenium 52.7µg 3.2µg Sardine
Vitamin A 108IU 0IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg 0.22mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 4.5mg Kidney beans raw
Vitamin B1 0.08mg 0.529mg Kidney beans raw
Vitamin B2 0.227mg 0.219mg Sardine
Vitamin B3 5.245mg 2.06mg Sardine
Vitamin B5 0.642mg 0.78mg Kidney beans raw
Vitamin B6 0.167mg 0.397mg Kidney beans raw
Folate 10µg 394µg Kidney beans raw
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 19µg Kidney beans raw
Tryptophan 0.276mg 0.279mg Kidney beans raw
Threonine 1.079mg 0.992mg Sardine
Isoleucine 1.134mg 1.041mg Sardine
Leucine 2.001mg 1.882mg Sardine
Lysine 2.26mg 1.618mg Sardine
Methionine 0.729mg 0.355mg Sardine
Phenylalanine 0.961mg 1.275mg Kidney beans raw
Valine 1.268mg 1.233mg Sardine
Histidine 0.725mg 0.656mg Sardine
Cholesterol 142mg 0mg Kidney beans raw
Saturated Fat 1.528g 0.12g Kidney beans raw
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 0.064g Sardine
Polyunsaturated fat 5.148g 0.457g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Kidney beans raw
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
60%
Kidney beans raw
Minerals Daily Need Coverage Score
94%
Sardine
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 283mg)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 1.408g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $5.8)
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. 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.