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  6. Soup beans vs. Sardines

Soup beans vs. Sardines — In-Depth Nutrition Comparison

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A recap on differences between soup beans and sardines

  • Soup beans are higher in vitamin A and fiber, yet sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin B3, iron, and vitamin B2.
  • Sardines cover your daily vitamin B12 needs 371% more than soup beans.
  • The amount of cholesterol in soup beans is lower.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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 ManganeseManganese +168.5%
Contains more MagnesiumMagnesium +105.3%
Contains more CalciumCalcium +1093.8%
Contains more PotassiumPotassium +126.9%
Contains more IronIron +119.5%
Contains more CopperCopper +16.3%
Contains more ZincZinc +197.7%
Contains more PhosphorusPhosphorus +730.5%
Contains less SodiumSodium -23.3%
Contains more SeleniumSelenium +663.8%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 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 AVitamin A +153.1%
Contains more FolateFolate +20%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +278.3%
Contains more Vitamin B3Vitamin B3 +649.3%
Contains more Vitamin B5Vitamin B5 +1505%
Contains more Vitamin B6Vitamin B6 +234%
Contains more Vitamin B12Vitamin B12 +29700%

All nutrients comparison - raw data values

Nutrient Soup beans Sardines DV% diff.
Vitamin B12 0.03µg 8.94µg 371%
Selenium 6.9µg 52.7µg 83%
Phosphorus 59mg 490mg 62%
Cholesterol 9mg 142mg 44%
Protein 5.19g 24.62g 39%
Calcium 32mg 382mg 35%
Polyunsaturated fat 0.39g 5.148g 32%
Vitamin B3 0.7mg 5.245mg 28%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Iron 1.33mg 2.92mg 20%
Fiber 4.6g 0g 18%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B2 0.06mg 0.227mg 13%
Vitamin B5 0.04mg 0.642mg 12%
Fats 3.5g 11.45g 12%
Vitamin B6 0.05mg 0.167mg 9%
Manganese 0.29mg 0.108mg 8%
Zinc 0.44mg 1.31mg 8%
Potassium 175mg 397mg 7%
Monounsaturated fat 1.58g 3.869g 6%
Calories 95kcal 208kcal 6%
Vitamin A 81µg 32µg 5%
Magnesium 19mg 39mg 5%
Sodium 400mg 307mg 4%
Carbs 11.16g 0g 4%
Copper 0.16mg 0.186mg 3%
Vitamin B1 0.06mg 0.08mg 2%
Vitamin K 2.6µg 2%
Vitamin C 1.8mg 0mg 2%
Folate 12µg 10µg 1%
Saturated fat 1.37g 1.528g 1%
Net carbs 6.56g 0g N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +31.9%
Contains more ProteinProtein +374.4%
Contains more FatsFats +227.1%
Contains more OtherOther +184.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 -10.3%
Contains more Mono. FatMonounsaturated fat +144.9%
Contains more Poly. FatPolyunsaturated fat +1220%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.