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  6. Sardine vs. Lupin Bean Raw

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

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The main differences between Sardine and Lupin Bean Raw

  • Sardine is 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 from Sardine 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

Sardine vs Lupin 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 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% 6.5% 41% 144% 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

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

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 Raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sardine Lupin Bean Raw Opinion
Calories 208kcal 371kcal Lupin Bean Raw
Protein 24.62g 36.17g Lupin Bean Raw
Fats 11.45g 9.74g Sardine
Vitamin C 0mg 4.8mg Lupin Bean Raw
Net carbs 0g 21.47g Lupin Bean Raw
Carbs 0g 40.37g Lupin Bean Raw
Cholesterol 142mg 0mg Lupin Bean Raw
Vitamin D 193IU 0IU Sardine
Magnesium 39mg 198mg Lupin Bean Raw
Calcium 382mg 176mg Sardine
Potassium 397mg 1013mg Lupin Bean Raw
Iron 2.92mg 4.36mg Lupin Bean Raw
Fiber 0g 18.9g Lupin Bean Raw
Copper 0.186mg 1.022mg Lupin Bean Raw
Zinc 1.31mg 4.75mg Lupin Bean Raw
Phosphorus 490mg 440mg Sardine
Sodium 307mg 15mg Lupin Bean Raw
Vitamin A 108IU 0IU Sardine
Vitamin A 32µg 0µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 4.8µg 0µg Sardine
Manganese 0.108mg 2.382mg Lupin Bean Raw
Selenium 52.7µg 8.2µg Sardine
Vitamin B1 0.08mg 0.64mg Lupin Bean Raw
Vitamin B2 0.227mg 0.22mg Sardine
Vitamin B3 5.245mg 2.19mg Sardine
Vitamin B5 0.642mg 0.75mg Lupin Bean Raw
Vitamin B6 0.167mg 0.357mg Lupin Bean Raw
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg Sardine
Folate 10µg 355µg Lupin Bean Raw
Choline 75mg Sardine
Saturated Fat 1.528g 1.156g Lupin Bean Raw
Monounsaturated Fat 3.869g 3.94g Lupin Bean Raw
Polyunsaturated fat 5.148g 2.439g Sardine
Tryptophan 0.276mg 0.289mg Lupin Bean Raw
Threonine 1.079mg 1.331mg Lupin Bean Raw
Isoleucine 1.134mg 1.615mg Lupin Bean Raw
Leucine 2.001mg 2.743mg Lupin Bean Raw
Lysine 2.26mg 1.933mg Sardine
Methionine 0.729mg 0.255mg Sardine
Phenylalanine 0.961mg 1.435mg Lupin Bean Raw
Valine 1.268mg 1.51mg Lupin Bean Raw
Histidine 0.725mg 1.03mg Lupin Bean Raw
Omega-3 - EPA 0.473g Sardine
Omega-3 - DHA 0.509g Sardine

Which food is preferable for your diet?

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

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
124%
Sardine
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
94%
Sardine
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 142mg)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 292mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 0.372g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw 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.
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.

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 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.