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  6. Sardines vs. Lupin Bean

Sardines vs. Lupin Bean — In-Depth Nutrition Comparison

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A recap on the differences between sardines and lupin Bean

  • Sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, iron, and vitamin B2, yet lupin Bean is higher in manganese.
  • Sardines cover 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

Sardines vs Lupin Bean infographic
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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.
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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more CalciumCalcium +649%
Contains more PotassiumPotassium +62%
Contains more IronIron +143.3%
Contains more PhosphorusPhosphorus +282.8%
Contains more SeleniumSelenium +1926.9%
Contains more MagnesiumMagnesium +38.5%
Contains more CopperCopper +24.2%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +525.9%
~equal in Zinc ~1.38mg

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +328.3%
Contains more Vitamin B3Vitamin B3 +959.6%
Contains more Vitamin B5Vitamin B5 +241.5%
Contains more Vitamin B6Vitamin B6 +1755.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more FolateFolate +490%

All nutrients comparison - raw data values

Nutrient Sardines Lupin Bean DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 2.6µg 91%
Phosphorus 490mg 128mg 52%
Cholesterol 142mg 0mg 47%
Calcium 382mg 51mg 33%
Vitamin B3 5.245mg 0.495mg 30%
Polyunsaturated fat 5.148g 0.73g 29%
Manganese 0.108mg 0.676mg 25%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Iron 2.92mg 1.2mg 22%
Protein 24.62g 15.57g 18%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B2 0.227mg 0.053mg 13%
Fats 11.45g 2.92g 13%
Sodium 307mg 4mg 13%
Folate 10µg 59µg 12%
Vitamin B6 0.167mg 0.009mg 12%
Fiber 0g 2.8g 11%
Vitamin B5 0.642mg 0.188mg 9%
Monounsaturated fat 3.869g 1.18g 7%
Copper 0.186mg 0.231mg 5%
Saturated fat 1.528g 0.346g 5%
Vitamin B1 0.08mg 0.134mg 5%
Calories 208kcal 119kcal 4%
Vitamin A 32µg 0µg 4%
Potassium 397mg 245mg 4%
Magnesium 39mg 54mg 4%
Carbs 0g 9.88g 3%
Vitamin K 2.6µg 2%
Zinc 1.31mg 1.38mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 0g 7.08g N/A
Tryptophan 0.276mg 0.125mg 0%
Threonine 1.079mg 0.573mg 0%
Isoleucine 1.134mg 0.695mg 0%
Leucine 2.001mg 1.181mg 0%
Lysine 2.26mg 0.832mg 0%
Methionine 0.729mg 0.11mg 0%
Phenylalanine 0.961mg 0.618mg 0%
Valine 1.268mg 0.65mg 0%
Histidine 0.725mg 0.443mg 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
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 ProteinProtein +58.1%
Contains more FatsFats +292.1%
Contains more OtherOther +685.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.2%

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
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated fat +227.9%
Contains more Poly. FatPolyunsaturated fat +605.2%
Contains less Sat. FatSaturated fat -77.4%

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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. 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.