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Sardine vs. Soybean raw — In-Depth Nutrition Comparison

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What are the main differences between Sardine and Soybean raw?

  • Sardine is richer in Vitamin B12, and Selenium, while Soybean raw is higher in Copper, Iron, Manganese, Folate, Vitamin B1, Magnesium, and Vitamin B2.
  • Sardine's daily need coverage for Vitamin B12 is 373% higher.

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

Infographic

Sardine 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% 6.5% 41% 144% 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% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +390.9%
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%

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%

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 raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sardine Soybean raw Opinion
Calories 208kcal 446kcal Soybean raw
Protein 24.62g 36.49g Soybean raw
Fats 11.45g 19.94g Soybean raw
Vitamin C 0mg 6mg Soybean raw
Net carbs 0g 20.86g Soybean raw
Carbs 0g 30.16g Soybean raw
Cholesterol 142mg 0mg Soybean raw
Vitamin D 193IU 0IU Sardine
Magnesium 39mg 280mg Soybean raw
Calcium 382mg 277mg Sardine
Potassium 397mg 1797mg Soybean raw
Iron 2.92mg 15.7mg Soybean raw
Sugar 0g 7.33g Sardine
Fiber 0g 9.3g Soybean raw
Copper 0.186mg 1.658mg Soybean raw
Zinc 1.31mg 4.89mg Soybean raw
Phosphorus 490mg 704mg Soybean raw
Sodium 307mg 2mg Soybean raw
Vitamin A 108IU 22IU Sardine
Vitamin A 32µg 1µg Sardine
Vitamin E 2.04mg 0.85mg Sardine
Vitamin D 4.8µg 0µg Sardine
Manganese 0.108mg 2.517mg Soybean raw
Selenium 52.7µg 17.8µg Sardine
Vitamin B1 0.08mg 0.874mg Soybean raw
Vitamin B2 0.227mg 0.87mg Soybean raw
Vitamin B3 5.245mg 1.623mg Sardine
Vitamin B5 0.642mg 0.793mg Soybean raw
Vitamin B6 0.167mg 0.377mg Soybean raw
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 47µg Soybean raw
Folate 10µg 375µg Soybean raw
Choline 75mg 115.9mg Soybean raw
Saturated Fat 1.528g 2.884g Sardine
Monounsaturated Fat 3.869g 4.404g Soybean raw
Polyunsaturated fat 5.148g 11.255g Soybean raw
Tryptophan 0.276mg 0.591mg Soybean raw
Threonine 1.079mg 1.766mg Soybean raw
Isoleucine 1.134mg 1.971mg Soybean raw
Leucine 2.001mg 3.309mg Soybean raw
Lysine 2.26mg 2.706mg Soybean raw
Methionine 0.729mg 0.547mg Sardine
Phenylalanine 0.961mg 2.122mg Soybean raw
Valine 1.268mg 2.029mg Soybean raw
Histidine 0.725mg 1.097mg Soybean raw
Omega-3 - EPA 0.473g Sardine
Omega-3 - DHA 0.509g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
124%
Sardine
83%
Soybean raw
Minerals Daily Need Coverage Score
94%
Sardine
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 305mg)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $3.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 1.356g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 14)
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 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.