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  6. Sardines vs. Lupin Bean Raw

Sardines vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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The main differences between sardines and lupin Bean Raw

  • Sardines are richer in vitamin B12, selenium, and vitamin D, yet lupin Bean Raw is richer in manganese, copper, folate, fiber, vitamin B1, and magnesium.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.

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

Infographic

Sardines vs Lupin Bean Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more CalciumCalcium +117%
Contains more PhosphorusPhosphorus +11.4%
Contains more SeleniumSelenium +542.7%
Contains more MagnesiumMagnesium +407.7%
Contains more PotassiumPotassium +155.2%
Contains more IronIron +49.3%
Contains more CopperCopper +449.5%
Contains more ZincZinc +262.6%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +2105.6%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +139.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more Vitamin B6Vitamin B6 +113.8%
Contains more FolateFolate +3450%
~equal in Vitamin B2 ~0.22mg

All nutrients comparison - raw data values

Nutrient Sardines Lupin Bean Raw DV% diff.
Vitamin B12 8.94µg 0µg 373%
Manganese 0.108mg 2.382mg 99%
Copper 0.186mg 1.022mg 93%
Folate 10µg 355µg 86%
Selenium 52.7µg 8.2µg 81%
Fiber 0g 18.9g 76%
Vitamin B1 0.08mg 0.64mg 47%
Cholesterol 142mg 0mg 47%
Magnesium 39mg 198mg 38%
Zinc 1.31mg 4.75mg 31%
Vitamin D 4.8µg 0µg 24%
Vitamin D 193IU 0IU 24%
Protein 24.62g 36.17g 23%
Calcium 382mg 176mg 21%
Vitamin B3 5.245mg 2.19mg 19%
Potassium 397mg 1013mg 18%
Polyunsaturated fat 5.148g 2.439g 18%
Iron 2.92mg 4.36mg 18%
Vitamin B6 0.167mg 0.357mg 15%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Sodium 307mg 15mg 13%
Carbs 0g 40.37g 13%
Calories 208kcal 371kcal 8%
Phosphorus 490mg 440mg 7%
Vitamin C 0mg 4.8mg 5%
Vitamin A 32µg 0µg 4%
Fats 11.45g 9.74g 3%
Vitamin B5 0.642mg 0.75mg 2%
Vitamin K 2.6µg 2%
Saturated fat 1.528g 1.156g 2%
Vitamin B2 0.227mg 0.22mg 1%
Net carbs 0g 21.47g N/A
Monounsaturated fat 3.869g 3.94g 0%
Tryptophan 0.276mg 0.289mg 0%
Threonine 1.079mg 1.331mg 0%
Isoleucine 1.134mg 1.615mg 0%
Leucine 2.001mg 2.743mg 0%
Lysine 2.26mg 1.933mg 0%
Methionine 0.729mg 0.255mg 0%
Phenylalanine 0.961mg 1.435mg 0%
Valine 1.268mg 1.51mg 0%
Histidine 0.725mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +17.6%
Contains more WaterWater +471%
Contains more OtherOther +31.7%
Contains more ProteinProtein +46.9%
Contains more CarbsCarbs +∞%

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 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Poly. FatPolyunsaturated fat +111.1%
Contains less Sat. FatSaturated fat -24.3%
~equal in Monounsaturated fat ~3.94g

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.