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  6. Sardines vs. Winged bean

Sardines vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between sardines and winged bean?

  • Sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin B3; however, winged bean is richer in copper, vitamin B1, and manganese.
  • Sardines' daily need coverage for vitamin B12 is 373% more.
  • Sardines have a lower glycemic index (0) than winged bean (32).

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Winged bean tuber, raw types in this article.

Infographic

Sardines vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +1173.3%
Contains more IronIron +46%
Contains more PhosphorusPhosphorus +988.9%
Contains more SeleniumSelenium +7428.6%
Contains more PotassiumPotassium +47.6%
Contains more CopperCopper +645.2%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +392.6%
~equal in Zinc ~1.39mg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +52.3%
Contains more Vitamin B3Vitamin B3 +219.8%
Contains more Vitamin B5Vitamin B5 +453.4%
Contains more Vitamin B6Vitamin B6 +122.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +373.8%
Contains more FolateFolate +90%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Winged bean DV% diff.
Vitamin B12 8.94µg 0µg 373%
Copper 0.186mg 1.386mg 133%
Selenium 52.7µg 0.7µg 95%
Phosphorus 490mg 45mg 64%
Cholesterol 142mg 0mg 47%
Calcium 382mg 30mg 35%
Polyunsaturated fat 5.148g 0.174g 33%
Protein 24.62g 11.6g 26%
Vitamin B1 0.08mg 0.379mg 25%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Vitamin B3 5.245mg 1.64mg 23%
Manganese 0.108mg 0.532mg 18%
Fats 11.45g 0.9g 16%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Sodium 307mg 35mg 12%
Iron 2.92mg 2mg 12%
Vitamin B5 0.642mg 0.116mg 11%
Monounsaturated fat 3.869g 0.234g 9%
Carbs 0g 28.1g 9%
Vitamin B6 0.167mg 0.075mg 7%
Vitamin B2 0.227mg 0.149mg 6%
Potassium 397mg 586mg 6%
Saturated fat 1.528g 0.222g 6%
Vitamin A 32µg 0µg 4%
Magnesium 39mg 24mg 4%
Calories 208kcal 148kcal 3%
Folate 10µg 19µg 2%
Vitamin K 2.6µg 2%
Zinc 1.31mg 1.39mg 1%
Net carbs 0g 28.1g N/A
Tryptophan 0.276mg 0.252mg 0%
Threonine 1.079mg 0.451mg 0%
Isoleucine 1.134mg 0.425mg 0%
Leucine 2.001mg 0.64mg 0%
Lysine 2.26mg 0.592mg 0%
Methionine 0.729mg 0.143mg 0%
Phenylalanine 0.961mg 0.451mg 0%
Valine 1.268mg 0.599mg 0%
Histidine 0.725mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +112.2%
Contains more FatsFats +1172.2%
Contains more OtherOther +116%
Contains more CarbsCarbs +∞%
~equal in Water ~57.4g

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +1553.4%
Contains more Poly. FatPolyunsaturated fat +2858.6%
Contains less Sat. FatSaturated fat -85.5%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.