Sardines vs. Soup beans — In-Depth Nutrition Comparison
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A recap on differences between sardines and soup beans
- Sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin B3, iron, and vitamin B2, yet soup beans are higher in vitamin A and fiber.
- Sardines cover your daily vitamin B12 needs 371% more than soup beans.
- Sardines contain 16 times more cholesterol than soup beans. While sardines contain 142mg of cholesterol, soup beans contain only 9mg.
- The glycemic index of sardines is lower.
Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Soup, bean with ham, canned, chunky, ready-to-serve.
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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.
| Contains more MagnesiumMagnesium | +105.3% |
| Contains more CalciumCalcium | +1093.8% |
| Contains more PotassiumPotassium | +126.9% |
| Contains more IronIron | +119.5% |
| Contains more CopperCopper | +16.3% |
| Contains more ZincZinc | +197.7% |
| Contains more PhosphorusPhosphorus | +730.5% |
| Contains less SodiumSodium | -23.3% |
| Contains more SeleniumSelenium | +663.8% |
| Contains more ManganeseManganese | +168.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more Vitamin B2Vitamin B2 | +278.3% |
| Contains more Vitamin B3Vitamin B3 | +649.3% |
| Contains more Vitamin B5Vitamin B5 | +1505% |
| Contains more Vitamin B6Vitamin B6 | +234% |
| Contains more Vitamin B12Vitamin B12 | +29700% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +153.1% |
| Contains more FolateFolate | +20% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0.03µg | 371% |
| Selenium | 52.7µg | 6.9µg | 83% |
| Phosphorus | 490mg | 59mg | 62% |
| Cholesterol | 142mg | 9mg | 44% |
| Protein | 24.62g | 5.19g | 39% |
| Calcium | 382mg | 32mg | 35% |
| Polyunsaturated fat | 5.148g | 0.39g | 32% |
| Vitamin B3 | 5.245mg | 0.7mg | 28% |
| Vitamin D | 193IU | 24% | |
| Vitamin D | 4.8µg | 24% | |
| Iron | 2.92mg | 1.33mg | 20% |
| Fiber | 0g | 4.6g | 18% |
| Choline | 75mg | 14% | |
| Vitamin E | 2.04mg | 14% | |
| Vitamin B2 | 0.227mg | 0.06mg | 13% |
| Vitamin B5 | 0.642mg | 0.04mg | 12% |
| Fats | 11.45g | 3.5g | 12% |
| Vitamin B6 | 0.167mg | 0.05mg | 9% |
| Manganese | 0.108mg | 0.29mg | 8% |
| Zinc | 1.31mg | 0.44mg | 8% |
| Potassium | 397mg | 175mg | 7% |
| Monounsaturated fat | 3.869g | 1.58g | 6% |
| Calories | 208kcal | 95kcal | 6% |
| Vitamin A | 32µg | 81µg | 5% |
| Magnesium | 39mg | 19mg | 5% |
| Sodium | 307mg | 400mg | 4% |
| Carbs | 0g | 11.16g | 4% |
| Copper | 0.186mg | 0.16mg | 3% |
| Vitamin B1 | 0.08mg | 0.06mg | 2% |
| Vitamin K | 2.6µg | 2% | |
| Vitamin C | 0mg | 1.8mg | 2% |
| Folate | 10µg | 12µg | 1% |
| Saturated fat | 1.528g | 1.37g | 1% |
| Net carbs | 0g | 6.56g | N/A |
| Tryptophan | 0.276mg | 0% | |
| Threonine | 1.079mg | 0% | |
| Isoleucine | 1.134mg | 0% | |
| Leucine | 2.001mg | 0% | |
| Lysine | 2.26mg | 0% | |
| Methionine | 0.729mg | 0% | |
| Phenylalanine | 0.961mg | 0% | |
| Valine | 1.268mg | 0% | |
| Histidine | 0.725mg | 0% | |
| Omega-3 - EPA | 0.473g | N/A | |
| Omega-3 - DHA | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more ProteinProtein | +374.4% |
| Contains more FatsFats | +227.1% |
| Contains more OtherOther | +184.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +31.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains more Mono. FatMonounsaturated fat | +144.9% |
| Contains more Poly. FatPolyunsaturated fat | +1220% |
| Contains less Sat. FatSaturated fat | -10.3% |
