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Sardine vs. Soybean — In-Depth Nutrition Comparison

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What are the differences between Sardine and Soybean?

  • Sardine is higher in Vitamin B12, Selenium, Phosphorus, Vitamin D, Vitamin B3, and Calcium, however, Soybean is richer in Manganese, Iron, and Copper.
  • Sardine's daily need coverage for Vitamin B12 is 373% more.

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

Infographic

Sardine vs Soybean 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.
Contains more Calcium +274.5%
Contains more Phosphorus +100%
Contains more Zinc +13.9%
Contains more Selenium +621.9%
Contains more Iron +76%
Contains more Magnesium +120.5%
Contains more Potassium +29.7%
Contains less Sodium -99.7%
Contains more Copper +118.8%
Contains more Manganese +663%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +274.5%
Contains more Phosphorus +100%
Contains more Zinc +13.9%
Contains more Selenium +621.9%
Contains more Iron +76%
Contains more Magnesium +120.5%
Contains more Potassium +29.7%
Contains less Sodium -99.7%
Contains more Copper +118.8%
Contains more Manganese +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.
:
Contains more Vitamin A +1100%
Contains more Vitamin E +482.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1214.5%
Contains more Vitamin B5 +258.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +93.8%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B6 +40.1%
Contains more Folate +440%
Contains more Vitamin K +638.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +1100%
Contains more Vitamin E +482.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1214.5%
Contains more Vitamin B5 +258.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +93.8%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B6 +40.1%
Contains more Folate +440%
Contains more Vitamin K +638.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +35.2%
Contains more Fats +27.6%
Contains more Other +126.2%
Contains more Carbs +∞%
Equal in Water - 62.55
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 Protein +35.2%
Contains more Fats +27.6%
Contains more Other +126.2%
Contains more Carbs +∞%
Equal in Water - 62.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +95.3%
Contains less Saturated Fat -15.1%
Equal in Polyunsaturated fat - 5.064
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +95.3%
Contains less Saturated Fat -15.1%
Equal in Polyunsaturated fat - 5.064

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Soybean Opinion
Net carbs 0g 2.36g Soybean
Protein 24.62g 18.21g Sardine
Fats 11.45g 8.97g Sardine
Carbs 0g 8.36g Soybean
Calories 208kcal 172kcal Sardine
Sugar 0g 3g Sardine
Fiber 0g 6g Soybean
Calcium 382mg 102mg Sardine
Iron 2.92mg 5.14mg Soybean
Magnesium 39mg 86mg Soybean
Phosphorus 490mg 245mg Sardine
Potassium 397mg 515mg Soybean
Sodium 307mg 1mg Soybean
Zinc 1.31mg 1.15mg Sardine
Copper 0.186mg 0.407mg Soybean
Manganese 0.108mg 0.824mg Soybean
Selenium 52.7µg 7.3µg Sardine
Vitamin A 108IU 9IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg 0.35mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.08mg 0.155mg Soybean
Vitamin B2 0.227mg 0.285mg Soybean
Vitamin B3 5.245mg 0.399mg Sardine
Vitamin B5 0.642mg 0.179mg Sardine
Vitamin B6 0.167mg 0.234mg Soybean
Folate 10µg 54µg Soybean
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 19.2µg Soybean
Tryptophan 0.276mg 0.242mg Sardine
Threonine 1.079mg 0.723mg Sardine
Isoleucine 1.134mg 0.807mg Sardine
Leucine 2.001mg 1.355mg Sardine
Lysine 2.26mg 1.108mg Sardine
Methionine 0.729mg 0.224mg Sardine
Phenylalanine 0.961mg 0.869mg Sardine
Valine 1.268mg 0.831mg Sardine
Histidine 0.725mg 0.449mg Sardine
Cholesterol 142mg 0mg Soybean
Saturated Fat 1.528g 1.297g Soybean
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 1.981g Sardine
Polyunsaturated fat 5.148g 5.064g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
131%
Sardine
23%
Soybean
Minerals Daily Need Coverage Score
94%
Sardine
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 306mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.231g)
Which food is cheaper?
Soybean
Soybean is cheaper (difference - $3.6)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 14)
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. 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.