Sardine vs. Navy bean raw — In-Depth Nutrition Comparison
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The main differences between sardine and navy bean raw
- Sardine is 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 sardine is 373% higher.
- Sardine has 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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
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
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
119%
33%
Minerals Daily Need Coverage Score
94%
42%
Comparison summary
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 39)
Which food is lower in Cholesterol?
Navy bean raw is lower in Cholesterol (difference - 142mg)
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 294mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 1.443g)
Which food is cheaper?
Navy bean raw is cheaper (difference - $5.7)
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.