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  6. Sardine vs. Soybean raw

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.
Sardine
Sardine
2
:
8
Soybean raw
Soybean raw
Contains more Calcium +37.9%
Contains more Selenium +196.1%
Contains more Iron +437.7%
Contains more Magnesium +617.9%
Contains more Phosphorus +43.7%
Contains more Potassium +352.6%
Contains less Sodium -99.3%
Contains more Zinc +273.3%
Contains more Copper +791.4%
Contains more Manganese +2230.6%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Calcium +37.9%
Contains more Selenium +196.1%
Contains more Iron +437.7%
Contains more Magnesium +617.9%
Contains more Phosphorus +43.7%
Contains more Potassium +352.6%
Contains less Sodium -99.3%
Contains more Zinc +273.3%
Contains more Copper +791.4%
Contains more Manganese +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.
Sardine
Sardine
5
:
7
Soybean raw
Soybean raw
Contains more Vitamin A +390.9%
Contains more Vitamin E +140%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +223.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +992.5%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B5 +23.5%
Contains more Vitamin B6 +125.7%
Contains more Folate +3650%
Contains more Vitamin K +1707.7%
Sardine
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%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +390.9%
Contains more Vitamin E +140%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +223.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +992.5%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B5 +23.5%
Contains more Vitamin B6 +125.7%
Contains more Folate +3650%
Contains more Vitamin K +1707.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
1
:
4
Soybean raw
Soybean raw
Contains more Water +598%
Contains more Protein +48.2%
Contains more Fats +74.1%
Contains more Carbs +∞%
Contains more Other +12.7%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Soybean raw
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 Water +598%
Contains more Protein +48.2%
Contains more Fats +74.1%
Contains more Carbs +∞%
Contains more Other +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -47%
Contains more Monounsaturated Fat +13.8%
Contains more Polyunsaturated fat +118.6%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -47%
Contains more Monounsaturated Fat +13.8%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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
Net carbs 0g 20.86g Soybean raw
Protein 24.62g 36.49g Soybean raw
Fats 11.45g 19.94g Soybean raw
Carbs 0g 30.16g Soybean raw
Calories 208kcal 446kcal Soybean raw
Sugar 0g 7.33g Sardine
Fiber 0g 9.3g Soybean raw
Calcium 382mg 277mg Sardine
Iron 2.92mg 15.7mg Soybean raw
Magnesium 39mg 280mg Soybean raw
Phosphorus 490mg 704mg Soybean raw
Potassium 397mg 1797mg Soybean raw
Sodium 307mg 2mg Soybean raw
Zinc 1.31mg 4.89mg Soybean raw
Copper 0.186mg 1.658mg Soybean raw
Manganese 0.108mg 2.517mg Soybean raw
Selenium 52.7µg 17.8µg Sardine
Vitamin A 108IU 22IU Sardine
Vitamin A RAE 32µg 1µg Sardine
Vitamin E 2.04mg 0.85mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 6mg Soybean raw
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
Folate 10µg 375µg Soybean raw
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 47µg 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
Cholesterol 142mg 0mg Soybean raw
Saturated Fat 1.528g 2.884g Sardine
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 3.869g 4.404g Soybean raw
Polyunsaturated fat 5.148g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
131%
Sardine
85%
Soybean raw
Minerals Daily Need Coverage Score
94%
Sardine
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 305mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 142mg)
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.