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  6. Cranberry bean raw vs. Sardines

Cranberry bean raw vs. Sardines — In-Depth Nutrition Comparison

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What are the differences between cranberry bean raw and sardines?

  • Cranberry bean raw is higher in folate, fiber, copper, vitamin B1, manganese, magnesium, and potassium; however, sardines are richer in vitamin B12 and selenium.
  • Sardines' daily need coverage for vitamin B12 is 373% more.
  • Sardines have a lower glycemic index (0) than cranberry bean raw (35).

We used Beans, cranberry (roman), mature seeds, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Cranberry bean raw vs Sardines infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +300%
Contains more PotassiumPotassium +235.5%
Contains more IronIron +71.2%
Contains more CopperCopper +326.9%
Contains more ZincZinc +177.1%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +751.9%
Contains more CalciumCalcium +200.8%
Contains more PhosphorusPhosphorus +31.7%
Contains more SeleniumSelenium +315%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin B1Vitamin B1 +833.8%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B6Vitamin B6 +85%
Contains more FolateFolate +5940%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +260.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.227mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Folate 604µg 10µg 149%
Fiber 24.7g 0g 99%
Selenium 12.7µg 52.7µg 73%
Copper 0.794mg 0.186mg 68%
Vitamin B1 0.747mg 0.08mg 56%
Cholesterol 0mg 142mg 47%
Manganese 0.92mg 0.108mg 35%
Polyunsaturated fat 0.527g 5.148g 31%
Magnesium 156mg 39mg 28%
Potassium 1332mg 397mg 28%
Calcium 127mg 382mg 26%
Iron 5mg 2.92mg 26%
Vitamin D* 0 IU 193 IU 24%
Vitamin D 0µg 4.8µg 24%
Vitamin B3 1.455mg 5.245mg 24%
Zinc 3.63mg 1.31mg 21%
Carbs 60.05g 0g 20%
Phosphorus 372mg 490mg 17%
Fats 1.23g 11.45g 16%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Sodium 6mg 307mg 13%
Vitamin B6 0.309mg 0.167mg 11%
Monounsaturated fat 0.106g 3.869g 9%
Calories 335kcal 208kcal 6%
Saturated fat 0.316g 1.528g 6%
Vitamin A 0µg 32µg 4%
Protein 23.03g 24.62g 3%
Vitamin B5 0.748mg 0.642mg 2%
Vitamin K 2.6µg 2%
Vitamin B2 0.213mg 0.227mg 1%
Protein per 100 calories 6.9g 12g N/A
Calories per 10 g protein 145kcal 84kcal N/A
Weight per 100 calories 30g 48g N/A
Unsaturated / Saturated Fat ratio 2 5.9 N/A
Net carbs 35.35g 0g N/A
Tryptophan 0.273mg 0.276mg 0%
Threonine 0.969mg 1.079mg 0%
Isoleucine 1.017mg 1.134mg 0%
Leucine 1.838mg 2.001mg 0%
Lysine 1.58mg 2.26mg 0%
Methionine 0.346mg 0.729mg 0%
Phenylalanine 1.245mg 0.961mg 0%
Valine 1.205mg 1.268mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 FatsFats +830.9%
Contains more WaterWater +381.1%
~equal in Protein ~24.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -79.3%
Contains more Mono. FatMonounsaturated fat +3550%
Contains more Poly. FatPolyunsaturated fat +876.9%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.