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  6. Lupin Bean vs. Sardines

Lupin Bean vs. Sardines — In-Depth Nutrition Comparison

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A recap on the differences between lupin Bean and sardines

  • Lupin Bean is higher in manganese, yet sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, iron, and vitamin B2.
  • Sardines cover your daily vitamin B12 needs 373% more than lupin Bean.
  • Lupin Bean contains 6 times more manganese than sardines. While lupin Bean contains 0.676mg of manganese, sardines contain 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 Sardines 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
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%
Contains more MagnesiumMagnesium +38.5%
Contains more CopperCopper +24.2%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +525.9%
Contains more CalciumCalcium +649%
Contains more PotassiumPotassium +62%
Contains more IronIron +143.3%
Contains more PhosphorusPhosphorus +282.8%
Contains more SeleniumSelenium +1926.9%
~equal in Zinc ~1.31mg

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more FolateFolate +490%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +328.3%
Contains more Vitamin B3Vitamin B3 +959.6%
Contains more Vitamin B5Vitamin B5 +241.5%
Contains more Vitamin B6Vitamin B6 +1755.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Lupin Bean Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 2.6µg 52.7µg 91%
Phosphorus 128mg 490mg 52%
Cholesterol 0mg 142mg 47%
Calcium 51mg 382mg 33%
Vitamin B3 0.495mg 5.245mg 30%
Polyunsaturated fat 0.73g 5.148g 29%
Manganese 0.676mg 0.108mg 25%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Iron 1.2mg 2.92mg 22%
Protein 15.57g 24.62g 18%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B2 0.053mg 0.227mg 13%
Fats 2.92g 11.45g 13%
Sodium 4mg 307mg 13%
Folate 59µg 10µg 12%
Vitamin B6 0.009mg 0.167mg 12%
Fiber 2.8g 0g 11%
Vitamin B5 0.188mg 0.642mg 9%
Monounsaturated fat 1.18g 3.869g 7%
Copper 0.231mg 0.186mg 5%
Saturated fat 0.346g 1.528g 5%
Vitamin B1 0.134mg 0.08mg 5%
Calories 119kcal 208kcal 4%
Vitamin A 0µg 32µg 4%
Potassium 245mg 397mg 4%
Magnesium 54mg 39mg 4%
Carbs 9.88g 0g 3%
Vitamin K 2.6µg 2%
Zinc 1.38mg 1.31mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 7.08g 0g N/A
Tryptophan 0.125mg 0.276mg 0%
Threonine 0.573mg 1.079mg 0%
Isoleucine 0.695mg 1.134mg 0%
Leucine 1.181mg 2.001mg 0%
Lysine 0.832mg 2.26mg 0%
Methionine 0.11mg 0.729mg 0%
Phenylalanine 0.618mg 0.961mg 0%
Valine 0.65mg 1.268mg 0%
Histidine 0.443mg 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
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 CarbsCarbs +∞%
Contains more WaterWater +19.2%
Contains more ProteinProtein +58.1%
Contains more FatsFats +292.1%
Contains more OtherOther +685.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -77.4%
Contains more Mono. FatMonounsaturated fat +227.9%
Contains more Poly. FatPolyunsaturated fat +605.2%

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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. Sardines - 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.