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  6. Lupin Bean vs. Sardine

Lupin Bean vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between Lupin Bean and Sardine

  • Lupin Bean is higher in Manganese, yet Sardine is higher in Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, Vitamin B3, Iron, and Vitamin B2.
  • Sardine covers your daily Vitamin B12 needs 373% more than Lupin Bean.
  • Lupin Bean contains 6 times more Manganese than Sardine. While Lupin Bean contains 0.676mg of Manganese, Sardine contains only 0.108mg.

Food varieties used in this article are Lupins, mature seeds, cooked, boiled, without salt and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Lupin Bean 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
Lupin Bean
5
:
5
Sardine
Sardine
Contains more Magnesium +38.5%
Contains less Sodium -98.7%
Contains more Copper +24.2%
Contains more Manganese +525.9%
Contains more Calcium +649%
Contains more Iron +143.3%
Contains more Phosphorus +282.8%
Contains more Potassium +62%
Contains more Selenium +1926.9%
Equal in Zinc - 1.31
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Magnesium +38.5%
Contains less Sodium -98.7%
Contains more Copper +24.2%
Contains more Manganese +525.9%
Contains more Calcium +649%
Contains more Iron +143.3%
Contains more Phosphorus +282.8%
Contains more Potassium +62%
Contains more Selenium +1926.9%
Equal in Zinc - 1.31

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
Lupin Bean
3
:
9
Sardine
Sardine
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.5%
Contains more Folate +490%
Contains more Vitamin A +1442.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +328.3%
Contains more Vitamin B3 +959.6%
Contains more Vitamin B5 +241.5%
Contains more Vitamin B6 +1755.6%
Contains more Vitamin B12 +∞%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 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 +67.5%
Contains more Folate +490%
Contains more Vitamin A +1442.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +328.3%
Contains more Vitamin B3 +959.6%
Contains more Vitamin B5 +241.5%
Contains more Vitamin B6 +1755.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
3
Sardine
Sardine
Contains more Carbs +∞%
Contains more Water +19.2%
Contains more Protein +58.1%
Contains more Fats +292.1%
Contains more Other +685.5%
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 Carbs +∞%
Contains more Water +19.2%
Contains more Protein +58.1%
Contains more Fats +292.1%
Contains more Other +685.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
1
:
2
Sardine
Sardine
Contains less Saturated Fat -77.4%
Contains more Monounsaturated Fat +227.9%
Contains more Polyunsaturated fat +605.2%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -77.4%
Contains more Monounsaturated Fat +227.9%
Contains more Polyunsaturated fat +605.2%

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 Sardine
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Lupin Bean Sardine Opinion
Net carbs 7.08g 0g Lupin Bean
Protein 15.57g 24.62g Sardine
Fats 2.92g 11.45g Sardine
Carbs 9.88g 0g Lupin Bean
Calories 119kcal 208kcal Sardine
Fiber 2.8g 0g Lupin Bean
Calcium 51mg 382mg Sardine
Iron 1.2mg 2.92mg Sardine
Magnesium 54mg 39mg Lupin Bean
Phosphorus 128mg 490mg Sardine
Potassium 245mg 397mg Sardine
Sodium 4mg 307mg Lupin Bean
Zinc 1.38mg 1.31mg Lupin Bean
Copper 0.231mg 0.186mg Lupin Bean
Manganese 0.676mg 0.108mg Lupin Bean
Selenium 2.6µg 52.7µg Sardine
Vitamin A 7IU 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 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.08mg Lupin Bean
Vitamin B2 0.053mg 0.227mg Sardine
Vitamin B3 0.495mg 5.245mg Sardine
Vitamin B5 0.188mg 0.642mg Sardine
Vitamin B6 0.009mg 0.167mg Sardine
Folate 59µg 10µg Lupin Bean
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.125mg 0.276mg Sardine
Threonine 0.573mg 1.079mg Sardine
Isoleucine 0.695mg 1.134mg Sardine
Leucine 1.181mg 2.001mg Sardine
Lysine 0.832mg 2.26mg Sardine
Methionine 0.11mg 0.729mg Sardine
Phenylalanine 0.618mg 0.961mg Sardine
Valine 0.65mg 1.268mg Sardine
Histidine 0.443mg 0.725mg Sardine
Cholesterol 0mg 142mg Lupin Bean
Saturated Fat 0.346g 1.528g Lupin Bean
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 1.18g 3.869g Sardine
Polyunsaturated fat 0.73g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Lupin Bean
131%
Sardine
Minerals Daily Need Coverage Score
39%
Lupin Bean
94%
Sardine

Comparison summary

Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 303mg)
Which food is lower in Cholesterol?
Lupin Bean
Lupin Bean is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 1.182g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean
Lupin Bean 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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.