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  6. Lupin Bean Raw vs. Sardine

Lupin Bean Raw vs. Sardine — In-Depth Nutrition Comparison

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The main differences between Lupin Bean Raw and Sardine

  • Lupin Bean Raw is richer in Manganese, Copper, Folate, Fiber, Vitamin B1, and Magnesium, yet Sardine is richer in Vitamin B12, Selenium, and Vitamin D.
  • Daily need coverage for Vitamin B12 from Sardine is 373% higher.

Food types used in this article are Lupins, mature seeds, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Lupin Bean Raw vs Sardine 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.
Lupin Bean Raw
Lupin Bean Raw
7
:
3
Sardine
Sardine
Contains more Iron +49.3%
Contains more Magnesium +407.7%
Contains more Potassium +155.2%
Contains less Sodium -95.1%
Contains more Zinc +262.6%
Contains more Copper +449.5%
Contains more Manganese +2105.6%
Contains more Calcium +117%
Contains more Phosphorus +11.4%
Contains more Selenium +542.7%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Iron +49.3%
Contains more Magnesium +407.7%
Contains more Potassium +155.2%
Contains less Sodium -95.1%
Contains more Zinc +262.6%
Contains more Copper +449.5%
Contains more Manganese +2105.6%
Contains more Calcium +117%
Contains more Phosphorus +11.4%
Contains more Selenium +542.7%

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.
Lupin Bean Raw
Lupin Bean Raw
5
:
7
Sardine
Sardine
Contains more Vitamin C +∞%
Contains more Vitamin B1 +700%
Contains more Vitamin B5 +16.8%
Contains more Vitamin B6 +113.8%
Contains more Folate +3450%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +139.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.227
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +700%
Contains more Vitamin B5 +16.8%
Contains more Vitamin B6 +113.8%
Contains more Folate +3450%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +139.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.227

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
3
Sardine
Sardine
Contains more Protein +46.9%
Contains more Carbs +∞%
Contains more Fats +17.6%
Contains more Water +471%
Contains more Other +31.7%
Lupin Bean Raw
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Protein +46.9%
Contains more Carbs +∞%
Contains more Fats +17.6%
Contains more Water +471%
Contains more Other +31.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
1
Sardine
Sardine
Contains less Saturated Fat -24.3%
Contains more Polyunsaturated fat +111.1%
Equal in Monounsaturated Fat - 3.869
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -24.3%
Contains more Polyunsaturated fat +111.1%
Equal in Monounsaturated Fat - 3.869

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Sardine Opinion
Net carbs 21.47g 0g Lupin Bean Raw
Protein 36.17g 24.62g Lupin Bean Raw
Fats 9.74g 11.45g Sardine
Carbs 40.37g 0g Lupin Bean Raw
Calories 371kcal 208kcal Lupin Bean Raw
Fiber 18.9g 0g Lupin Bean Raw
Calcium 176mg 382mg Sardine
Iron 4.36mg 2.92mg Lupin Bean Raw
Magnesium 198mg 39mg Lupin Bean Raw
Phosphorus 440mg 490mg Sardine
Potassium 1013mg 397mg Lupin Bean Raw
Sodium 15mg 307mg Lupin Bean Raw
Zinc 4.75mg 1.31mg Lupin Bean Raw
Copper 1.022mg 0.186mg Lupin Bean Raw
Manganese 2.382mg 0.108mg Lupin Bean Raw
Selenium 8.2µg 52.7µg Sardine
Vitamin A 0IU 108IU Sardine
Vitamin A RAE 0µg 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin C 4.8mg 0mg Lupin Bean Raw
Vitamin B1 0.64mg 0.08mg Lupin Bean Raw
Vitamin B2 0.22mg 0.227mg Sardine
Vitamin B3 2.19mg 5.245mg Sardine
Vitamin B5 0.75mg 0.642mg Lupin Bean Raw
Vitamin B6 0.357mg 0.167mg Lupin Bean Raw
Folate 355µg 10µg Lupin Bean Raw
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.289mg 0.276mg Lupin Bean Raw
Threonine 1.331mg 1.079mg Lupin Bean Raw
Isoleucine 1.615mg 1.134mg Lupin Bean Raw
Leucine 2.743mg 2.001mg Lupin Bean Raw
Lysine 1.933mg 2.26mg Sardine
Methionine 0.255mg 0.729mg Sardine
Phenylalanine 1.435mg 0.961mg Lupin Bean Raw
Valine 1.51mg 1.268mg Lupin Bean Raw
Histidine 1.03mg 0.725mg Lupin Bean Raw
Cholesterol 0mg 142mg Lupin Bean Raw
Saturated Fat 1.156g 1.528g Lupin Bean Raw
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 3.94g 3.869g Lupin Bean Raw
Polyunsaturated fat 2.439g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Sardine
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
55%
Lupin Bean Raw
131%
Sardine
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 292mg)
Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 0.372g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $4.7)
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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.