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  6. Sardines vs. Soybean raw

Sardines vs. Soybean raw — In-Depth Nutrition Comparison

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What are the main differences between sardines and soybean raw?

  • Sardines are richer in vitamin B12 and selenium, while soybean raw is higher in copper, iron, manganese, folate, vitamin B1, magnesium, and vitamin B2.
  • Sardines' daily need coverage for vitamin B12 is 373% higher.
  • Soybean raw has a higher glycemic index (14) than sardines (0).

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Soybeans, mature seeds, raw types in this comparison.

Infographic

Sardines vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more CalciumCalcium +37.9%
Contains more SeleniumSelenium +196.1%
Contains more MagnesiumMagnesium +617.9%
Contains more PotassiumPotassium +352.6%
Contains more IronIron +437.7%
Contains more CopperCopper +791.4%
Contains more ZincZinc +273.3%
Contains more PhosphorusPhosphorus +43.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +2230.6%

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% 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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +223.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +992.5%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B5Vitamin B5 +23.5%
Contains more Vitamin B6Vitamin B6 +125.7%
Contains more Vitamin KVitamin K +1707.7%
Contains more FolateFolate +3650%
Contains more CholineCholine +54.5%

All nutrients comparison - raw data values

Nutrient Sardines Soybean raw DV% diff.
Vitamin B12 8.94µg 0µg 373%
Copper 0.186mg 1.658mg 164%
Iron 2.92mg 15.7mg 160%
Manganese 0.108mg 2.517mg 105%
Folate 10µg 375µg 91%
Vitamin B1 0.08mg 0.874mg 66%
Selenium 52.7µg 17.8µg 63%
Magnesium 39mg 280mg 57%
Vitamin B2 0.227mg 0.87mg 49%
Cholesterol 142mg 0mg 47%
Polyunsaturated fat 5.148g 11.255g 41%
Potassium 397mg 1797mg 41%
Fiber 0g 9.3g 37%
Vitamin K 2.6µg 47µg 37%
Zinc 1.31mg 4.89mg 33%
Phosphorus 490mg 704mg 31%
Protein 24.62g 36.49g 24%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Vitamin B3 5.245mg 1.623mg 23%
Vitamin B6 0.167mg 0.377mg 16%
Sodium 307mg 2mg 13%
Fats 11.45g 19.94g 13%
Calories 208kcal 446kcal 12%
Calcium 382mg 277mg 11%
Carbs 0g 30.16g 10%
Vitamin E 2.04mg 0.85mg 8%
Choline 75mg 115.9mg 7%
Vitamin C 0mg 6mg 7%
Saturated fat 1.528g 2.884g 6%
Vitamin A 32µg 1µg 3%
Vitamin B5 0.642mg 0.793mg 3%
Monounsaturated fat 3.869g 4.404g 1%
Net carbs 0g 20.86g N/A
Sugar 0g 7.33g N/A
Tryptophan 0.276mg 0.591mg 0%
Threonine 1.079mg 1.766mg 0%
Isoleucine 1.134mg 1.971mg 0%
Leucine 2.001mg 3.309mg 0%
Lysine 2.26mg 2.706mg 0%
Methionine 0.729mg 0.547mg 0%
Phenylalanine 0.961mg 2.122mg 0%
Valine 1.268mg 2.029mg 0%
Histidine 0.725mg 1.097mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +598%
Contains more ProteinProtein +48.2%
Contains more FatsFats +74.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +12.7%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -47%
Contains more Mono. FatMonounsaturated fat +13.8%
Contains more Poly. FatPolyunsaturated fat +118.6%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.