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  6. Sardine vs. Refried beans

Sardine vs. Refried beans — In-Depth Nutrition Comparison

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Differences between sardine and refried beans

  • Sardine has more vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, iron, and vitamin E, while refried beans have more fiber.
  • Sardine's daily need coverage for vitamin B12 is 373% higher.
  • Sardine has a lower glycemic index. The glycemic index of sardine is 0, while the glycemic index of refried beans is 38.

The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Sardine vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +11.4%
Contains more CalciumCalcium +1217.2%
Contains more PotassiumPotassium +24.5%
Contains more IronIron +102.8%
Contains more CopperCopper +44.2%
Contains more ZincZinc +125.9%
Contains more PhosphorusPhosphorus +432.6%
Contains less SodiumSodium -17%
Contains more SeleniumSelenium +808.6%
Contains more ManganeseManganese +167.6%

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.
Sardine
Sardine
10
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +187.3%
Contains more Vitamin B3Vitamin B3 +1329.2%
Contains more Vitamin B5Vitamin B5 +239.7%
Contains more Vitamin B6Vitamin B6 +62.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +23.8%
Contains more CholineCholine +253.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin B1 ~0.076mg
~equal in Folate ~11µg

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +394.4%
Contains more FatsFats +469.7%
Contains more OtherOther +152.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.4%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +543.8%
Contains more Poly. FatPolyunsaturated fat +848.1%
Contains less Sat. FatSaturated fat -58.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Refried beans DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 5.8µg 85%
Phosphorus 490mg 92mg 57%
Cholesterol 142mg 0mg 47%
Protein 24.62g 4.98g 39%
Calcium 382mg 29mg 35%
Polyunsaturated fat 5.148g 0.543g 31%
Vitamin B3 5.245mg 0.367mg 30%
Vitamin D 4.8µg 0µg 24%
Vitamin D 193IU 0IU 24%
Histidine 0.725mg 153mg 22%
Iron 2.92mg 1.44mg 19%
Fiber 0g 3.7g 15%
Fats 11.45g 2.01g 15%
Vitamin E 2.04mg 0.09mg 13%
Vitamin B2 0.227mg 0.079mg 11%
Choline 75mg 21.2mg 10%
Vitamin B5 0.642mg 0.189mg 9%
Monounsaturated fat 3.869g 0.601g 8%
Manganese 0.108mg 0.289mg 8%
Zinc 1.31mg 0.58mg 7%
Vitamin C 0mg 6mg 7%
Calories 208kcal 90kcal 6%
Copper 0.186mg 0.129mg 6%
Vitamin B6 0.167mg 0.103mg 5%
Carbs 0g 13.55g 5%
Vitamin A 32µg 0µg 4%
Saturated fat 1.528g 0.631g 4%
Sodium 307mg 370mg 3%
Starch 7.43g 3%
Potassium 397mg 319mg 2%
Magnesium 39mg 35mg 1%
Net carbs 0g 9.85g N/A
Sugar 0g 0.54g N/A
Vitamin B1 0.08mg 0.076mg 0%
Vitamin K 2.6µg 2.1µg 0%
Folate 10µg 11µg 0%
Trans fat 0.016g N/A
Tryptophan 0.276mg 0.065mg 0%
Threonine 1.079mg 0.231mg 0%
Isoleucine 1.134mg 0.242mg 0%
Leucine 2.001mg 0.438mg 0%
Lysine 2.26mg 0.377mg 0%
Methionine 0.729mg 0.083mg 0%
Phenylalanine 0.961mg 0.297mg 0%
Valine 1.268mg 0.287mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
119%
Sardine
10%
Refried beans
Minerals Daily Need Coverage Score
94%
Sardine
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 63mg)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 0.897g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $7)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.