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  6. Sardines vs. Soybean

Sardines vs. Soybean — In-Depth Nutrition Comparison

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What are the differences between sardines and soybeans?

  • Sardines are higher in vitamin B12, selenium, phosphorus, vitamin D, vitamin B3, and calcium; however, soybeans are richer in manganese, iron, and copper.
  • Sardines' daily need coverage for vitamin B12 is 373% more.
  • Sardines have a lower glycemic index (0) than soybeans (14).

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Soybeans, mature cooked, boiled, without salt types in this article.

Infographic

Sardines vs Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more CalciumCalcium +274.5%
Contains more ZincZinc +13.9%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +621.9%
Contains more MagnesiumMagnesium +120.5%
Contains more PotassiumPotassium +29.7%
Contains more IronIron +76%
Contains more CopperCopper +118.8%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +663%

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +482.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1214.5%
Contains more Vitamin B5Vitamin B5 +258.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +57.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +93.8%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B6Vitamin B6 +40.1%
Contains more Vitamin KVitamin K +638.5%
Contains more FolateFolate +440%

All nutrients comparison - raw data values

Nutrient Sardines Soybean DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 7.3µg 83%
Cholesterol 142mg 0mg 47%
Phosphorus 490mg 245mg 35%
Manganese 0.108mg 0.824mg 31%
Vitamin B3 5.245mg 0.399mg 30%
Calcium 382mg 102mg 28%
Iron 2.92mg 5.14mg 28%
Copper 0.186mg 0.407mg 25%
Vitamin D 193IU 0IU 24%
Fiber 0g 6g 24%
Vitamin D 4.8µg 0µg 24%
Vitamin K 2.6µg 19.2µg 14%
Protein 24.62g 18.21g 13%
Sodium 307mg 1mg 13%
Vitamin E 2.04mg 0.35mg 11%
Magnesium 39mg 86mg 11%
Folate 10µg 54µg 11%
Vitamin B5 0.642mg 0.179mg 9%
Vitamin B1 0.08mg 0.155mg 6%
Choline 75mg 47.5mg 5%
Monounsaturated fat 3.869g 1.981g 5%
Vitamin B6 0.167mg 0.234mg 5%
Vitamin A 32µg 0µg 4%
Vitamin B2 0.227mg 0.285mg 4%
Fats 11.45g 8.97g 4%
Potassium 397mg 515mg 3%
Carbs 0g 8.36g 3%
Calories 208kcal 172kcal 2%
Vitamin C 0mg 1.7mg 2%
Zinc 1.31mg 1.15mg 1%
Saturated fat 1.528g 1.297g 1%
Polyunsaturated fat 5.148g 5.064g 1%
Net carbs 0g 2.36g N/A
Sugar 0g 3g N/A
Tryptophan 0.276mg 0.242mg 0%
Threonine 1.079mg 0.723mg 0%
Isoleucine 1.134mg 0.807mg 0%
Leucine 2.001mg 1.355mg 0%
Lysine 2.26mg 1.108mg 0%
Methionine 0.729mg 0.224mg 0%
Phenylalanine 0.961mg 0.869mg 0%
Valine 1.268mg 0.831mg 0%
Histidine 0.725mg 0.449mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g 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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more ProteinProtein +35.2%
Contains more FatsFats +27.6%
Contains more OtherOther +126.2%
Contains more CarbsCarbs +∞%
~equal in Water ~62.55g

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains more Mono. FatMonounsaturated fat +95.3%
Contains less Sat. FatSaturated fat -15.1%
~equal in Polyunsaturated fat ~5.064g

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.