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  6. Sardines vs. Navy bean raw

Sardines vs. Navy bean raw — In-Depth Nutrition Comparison

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The main differences between sardines and navy bean raw

  • Sardines are richer in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin B3, yet navy bean raw is richer in folate, vitamin B1, and vitamin C.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index than navy bean raw.

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

Infographic

Sardines vs Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +2446.7%
Contains more PotassiumPotassium +29.3%
Contains more IronIron +51.3%
Contains more ZincZinc +47.2%
Contains more PhosphorusPhosphorus +390%
Contains more SeleniumSelenium +8683.3%
Contains more MagnesiumMagnesium +159%
Contains more CopperCopper +91.4%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +277.8%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +329.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +387.5%
Contains more Vitamin B5Vitamin B5 +28.5%
Contains more Vitamin B6Vitamin B6 +14.4%
Contains more FolateFolate +1220%
~equal in Vitamin B2 ~0.215mg

All nutrients comparison - raw data values

Nutrient Sardines Navy bean raw DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 0.6µg 95%
Phosphorus 490mg 100mg 56%
Cholesterol 142mg 0mg 47%
Calcium 382mg 15mg 37%
Protein 24.62g 6.15g 37%
Polyunsaturated fat 5.148g 0.407g 32%
Folate 10µg 132µg 31%
Vitamin B1 0.08mg 0.39mg 26%
Vitamin B3 5.245mg 1.22mg 25%
Vitamin D 4.8µg 0µg 24%
Vitamin D 193IU 0IU 24%
Vitamin C 0mg 18.8mg 21%
Copper 0.186mg 0.356mg 19%
Fats 11.45g 0.7g 17%
Magnesium 39mg 101mg 15%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Sodium 307mg 13mg 13%
Manganese 0.108mg 0.408mg 13%
Iron 2.92mg 1.93mg 12%
Monounsaturated fat 3.869g 0.052g 10%
Calories 208kcal 67kcal 7%
Saturated fat 1.528g 0.085g 7%
Vitamin A 32µg 0µg 4%
Vitamin B5 0.642mg 0.825mg 4%
Zinc 1.31mg 0.89mg 4%
Carbs 0g 13.05g 4%
Potassium 397mg 307mg 3%
Vitamin B6 0.167mg 0.191mg 2%
Vitamin K 2.6µg 2%
Vitamin B2 0.227mg 0.215mg 1%
Net carbs 0g 13.05g N/A
Tryptophan 0.276mg 0.064mg 0%
Threonine 1.079mg 0.258mg 0%
Isoleucine 1.134mg 0.273mg 0%
Leucine 2.001mg 0.442mg 0%
Lysine 2.26mg 0.35mg 0%
Methionine 0.729mg 0.064mg 0%
Phenylalanine 0.961mg 0.31mg 0%
Valine 1.268mg 0.316mg 0%
Histidine 0.725mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +300.3%
Contains more FatsFats +1535.7%
Contains more OtherOther +354.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.8%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +7340.4%
Contains more Poly. FatPolyunsaturated fat +1164.9%
Contains less Sat. FatSaturated fat -94.4%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.