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  6. Sardine vs. Lupin Bean

Sardine vs. Lupin Bean — In-Depth Nutrition Comparison

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A recap on differences between Sardine and Lupin Bean

  • Sardine is higher in Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, Vitamin B3, Iron, and Vitamin B2, yet Lupin Bean is higher in Manganese.
  • Sardine covers your daily Vitamin B12 needs 373% more than Lupin Bean.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Sardine vs Lupin Bean 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
5
:
5
Lupin Bean
Lupin Bean
Contains more Calcium +649%
Contains more Iron +143.3%
Contains more Phosphorus +282.8%
Contains more Potassium +62%
Contains more Selenium +1926.9%
Contains more Magnesium +38.5%
Contains less Sodium -98.7%
Contains more Copper +24.2%
Contains more Manganese +525.9%
Equal in Zinc - 1.38
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +649%
Contains more Iron +143.3%
Contains more Phosphorus +282.8%
Contains more Potassium +62%
Contains more Selenium +1926.9%
Contains more Magnesium +38.5%
Contains less Sodium -98.7%
Contains more Copper +24.2%
Contains more Manganese +525.9%
Equal in Zinc - 1.38

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
9
:
3
Lupin Bean
Lupin Bean
Contains more Vitamin A +1442.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +328.3%
Contains more Vitamin B3 +959.6%
Contains more Vitamin B5 +241.5%
Contains more Vitamin B6 +1755.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.5%
Contains more Folate +490%
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%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin A +1442.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +328.3%
Contains more Vitamin B3 +959.6%
Contains more Vitamin B5 +241.5%
Contains more Vitamin B6 +1755.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.5%
Contains more Folate +490%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Lupin Bean
Lupin Bean
Contains more Protein +58.1%
Contains more Fats +292.1%
Contains more Other +685.5%
Contains more Carbs +∞%
Contains more Water +19.2%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Protein +58.1%
Contains more Fats +292.1%
Contains more Other +685.5%
Contains more Carbs +∞%
Contains more Water +19.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Lupin Bean
Lupin Bean
Contains more Monounsaturated Fat +227.9%
Contains more Polyunsaturated fat +605.2%
Contains less Saturated Fat -77.4%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Monounsaturated Fat +227.9%
Contains more Polyunsaturated fat +605.2%
Contains less Saturated Fat -77.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Lupin Bean Opinion
Net carbs 0g 7.08g Lupin Bean
Protein 24.62g 15.57g Sardine
Fats 11.45g 2.92g Sardine
Carbs 0g 9.88g Lupin Bean
Calories 208kcal 119kcal Sardine
Fiber 0g 2.8g Lupin Bean
Calcium 382mg 51mg Sardine
Iron 2.92mg 1.2mg Sardine
Magnesium 39mg 54mg Lupin Bean
Phosphorus 490mg 128mg Sardine
Potassium 397mg 245mg Sardine
Sodium 307mg 4mg Lupin Bean
Zinc 1.31mg 1.38mg Lupin Bean
Copper 0.186mg 0.231mg Lupin Bean
Manganese 0.108mg 0.676mg Lupin Bean
Selenium 52.7µg 2.6µg Sardine
Vitamin A 108IU 7IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.08mg 0.134mg Lupin Bean
Vitamin B2 0.227mg 0.053mg Sardine
Vitamin B3 5.245mg 0.495mg Sardine
Vitamin B5 0.642mg 0.188mg Sardine
Vitamin B6 0.167mg 0.009mg Sardine
Folate 10µg 59µg Lupin Bean
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.125mg Sardine
Threonine 1.079mg 0.573mg Sardine
Isoleucine 1.134mg 0.695mg Sardine
Leucine 2.001mg 1.181mg Sardine
Lysine 2.26mg 0.832mg Sardine
Methionine 0.729mg 0.11mg Sardine
Phenylalanine 0.961mg 0.618mg Sardine
Valine 1.268mg 0.65mg Sardine
Histidine 0.725mg 0.443mg Sardine
Cholesterol 142mg 0mg Lupin Bean
Saturated Fat 1.528g 0.346g Lupin Bean
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 3.869g 1.18g Sardine
Polyunsaturated fat 5.148g 0.73g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
131%
Sardine
10%
Lupin Bean
Minerals Daily Need Coverage Score
94%
Sardine
39%
Lupin Bean

Comparison summary

Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 303mg)
Which food is lower in Cholesterol?
Lupin Bean
Lupin Bean is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 1.182g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $4.7)
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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.