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  6. Sardines vs. Bean raw

Sardines vs. Bean raw — In-Depth Nutrition Comparison

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Significant differences between sardines and bean raw

  • Sardines have more vitamin B12 and selenium; however, bean raw is richer in folate, copper, fiber, vitamin B1, manganese, magnesium, and potassium.
  • Sardines cover your daily vitamin B12 needs 373% more than bean raw.
  • Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of sardines is 0.

Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Beans, pinto, mature seeds, raw.

Infographic

Sardines vs Bean raw 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +238.1%
Contains more PhosphorusPhosphorus +19.2%
Contains more SeleniumSelenium +88.9%
Contains more MagnesiumMagnesium +351.3%
Contains more PotassiumPotassium +250.9%
Contains more IronIron +73.6%
Contains more CopperCopper +380.1%
Contains more ZincZinc +74%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +963%

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 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%
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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +871.4%
Contains more Vitamin B3Vitamin B3 +346.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +791.3%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more Vitamin B6Vitamin B6 +183.8%
Contains more Vitamin KVitamin K +115.4%
Contains more FolateFolate +5150%
~equal in Vitamin B2 ~0.212mg

All nutrients comparison - raw data values

Nutrient Sardines Bean raw DV% diff.
Vitamin B12 8.94µg 0µg 373%
Folate 10µg 525µg 129%
Copper 0.186mg 0.893mg 79%
Fiber 0g 15.5g 62%
Vitamin B1 0.08mg 0.713mg 53%
Cholesterol 142mg 0mg 47%
Manganese 0.108mg 1.148mg 45%
Selenium 52.7µg 27.9µg 45%
Magnesium 39mg 176mg 33%
Polyunsaturated fat 5.148g 0.407g 32%
Potassium 397mg 1393mg 29%
Calcium 382mg 113mg 27%
Iron 2.92mg 5.07mg 27%
Vitamin B3 5.245mg 1.174mg 25%
Vitamin D* 193 IU 0 IU 24%
Vitamin D 4.8µg 0µg 24%
Vitamin B6 0.167mg 0.474mg 24%
Carbs 0g 62.55g 21%
Fats 11.45g 1.23g 16%
Starch 34.17g 14%
Sodium 307mg 12mg 13%
Vitamin E 2.04mg 0.21mg 12%
Phosphorus 490mg 411mg 11%
Zinc 1.31mg 2.28mg 9%
Monounsaturated fat 3.869g 0.229g 9%
Calories 208kcal 347kcal 7%
Vitamin C 0mg 6.3mg 7%
Protein 24.62g 21.42g 6%
Saturated fat 1.528g 0.235g 6%
Vitamin A 32µg 0µg 4%
Vitamin B5 0.642mg 0.785mg 3%
Vitamin K 2.6µg 5.6µg 3%
Choline 75mg 66.2mg 2%
Vitamin B2 0.227mg 0.212mg 1%
Protein per 100 calories 12g 6.2g N/A
Calories per 10 g protein 84kcal 162kcal N/A
Weight per 100 calories 48g 29g N/A
Unsaturated / Saturated Fat ratio 5.9 2.7 N/A
Net carbs 0g 47.05g N/A
Sugar 0g 2.11g N/A
Tryptophan 0.276mg 0.237mg 0%
Threonine 1.079mg 0.81mg 0%
Isoleucine 1.134mg 0.871mg 0%
Leucine 2.001mg 1.558mg 0%
Lysine 2.26mg 1.356mg 0%
Methionine 0.729mg 0.259mg 0%
Phenylalanine 0.961mg 1.095mg 0%
Valine 1.268mg 0.998mg 0%
Histidine 0.725mg 0.556mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more ProteinProtein +14.9%
Contains more FatsFats +830.9%
Contains more WaterWater +426.1%
Contains more OtherOther +24.5%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1589.5%
Contains more Poly. FatPolyunsaturated fat +1164.9%
Contains less Sat. FatSaturated fat -84.6%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.