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Sardine vs. Cocoa solids — In-Depth Nutrition Comparison

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Summary of differences between Sardine and Cocoa solids

  • Sardine has more Vitamin B12, and Selenium, however, Cocoa solids are higher in Copper, Manganese, Fiber, Iron, Magnesium, Zinc, and Phosphorus.
  • Cocoa solids covers your daily need of Copper 400% more than Sardine.
  • Cocoa solids have less Cholesterol.

These are the specific foods used in this comparison Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cocoa, dry powder, unsweetened.

Infographic

Sardine vs Cocoa solids infographic
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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.
Contains more Calcium +198.4%
Contains more Selenium +268.5%
Contains more Iron +374.7%
Contains more Magnesium +1179.5%
Contains more Phosphorus +49.8%
Contains more Potassium +283.9%
Contains less Sodium -93.2%
Contains more Zinc +419.8%
Contains more Copper +1936.6%
Contains more Manganese +3452.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Contains more Calcium +198.4%
Contains more Selenium +268.5%
Contains more Iron +374.7%
Contains more Magnesium +1179.5%
Contains more Phosphorus +49.8%
Contains more Potassium +283.9%
Contains less Sodium -93.2%
Contains more Zinc +419.8%
Contains more Copper +1936.6%
Contains more Manganese +3452.8%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1940%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +140%
Contains more Vitamin B5 +152.8%
Contains more Vitamin B6 +41.5%
Contains more Vitamin B12 +∞%
Contains more Folate +220%
Equal in Vitamin B1 - 0.078
Equal in Vitamin B2 - 0.241
Equal in Vitamin K - 2.5
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1940%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +140%
Contains more Vitamin B5 +152.8%
Contains more Vitamin B6 +41.5%
Contains more Vitamin B12 +∞%
Contains more Folate +220%
Equal in Vitamin B1 - 0.078
Equal in Vitamin B2 - 0.241
Equal in Vitamin K - 2.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +25.6%
Contains more Water +1887%
Contains more Fats +19.7%
Contains more Carbs +∞%
Contains more Other +34.3%
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more Protein +25.6%
Contains more Water +1887%
Contains more Fats +19.7%
Contains more Carbs +∞%
Contains more Other +34.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.1%
Contains more Polyunsaturated fat +1070%
Contains more Monounsaturated Fat +18.1%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Contains less Saturated Fat -81.1%
Contains more Polyunsaturated fat +1070%
Contains more Monounsaturated Fat +18.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Cocoa solids
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Sardine Cocoa solids Opinion
Net carbs 0g 20.9g Cocoa solids
Protein 24.62g 19.6g Sardine
Fats 11.45g 13.7g Cocoa solids
Carbs 0g 57.9g Cocoa solids
Calories 208kcal 228kcal Cocoa solids
Sugar 0g 1.75g Sardine
Fiber 0g 37g Cocoa solids
Calcium 382mg 128mg Sardine
Iron 2.92mg 13.86mg Cocoa solids
Magnesium 39mg 499mg Cocoa solids
Phosphorus 490mg 734mg Cocoa solids
Potassium 397mg 1524mg Cocoa solids
Sodium 307mg 21mg Cocoa solids
Zinc 1.31mg 6.81mg Cocoa solids
Copper 0.186mg 3.788mg Cocoa solids
Manganese 0.108mg 3.837mg Cocoa solids
Selenium 52.7µg 14.3µg Sardine
Vitamin A 108IU 0IU Sardine
Vitamin A RAE 32µg 0µg Sardine
Vitamin E 2.04mg 0.1mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin B1 0.08mg 0.078mg Sardine
Vitamin B2 0.227mg 0.241mg Cocoa solids
Vitamin B3 5.245mg 2.185mg Sardine
Vitamin B5 0.642mg 0.254mg Sardine
Vitamin B6 0.167mg 0.118mg Sardine
Folate 10µg 32µg Cocoa solids
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 2.5µg Sardine
Tryptophan 0.276mg 0.293mg Cocoa solids
Threonine 1.079mg 0.776mg Sardine
Isoleucine 1.134mg 0.76mg Sardine
Leucine 2.001mg 1.189mg Sardine
Lysine 2.26mg 0.983mg Sardine
Methionine 0.729mg 0.202mg Sardine
Phenylalanine 0.961mg 0.941mg Sardine
Valine 1.268mg 1.177mg Sardine
Histidine 0.725mg 0.339mg Sardine
Cholesterol 142mg 0mg Cocoa solids
Saturated Fat 1.528g 8.07g Sardine
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 4.57g Cocoa solids
Polyunsaturated fat 5.148g 0.44g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Cocoa solids
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
131%
Sardine
16%
Cocoa solids
Minerals Daily Need Coverage Score
94%
Sardine
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 6.542g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 286mg)
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 142mg)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $4.6)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.