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  6. Cocoa bean vs. Sardines

Cocoa bean vs. Sardines — In-Depth Nutrition Comparison

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The main differences between cocoa bean and sardines

  • Cocoa bean is richer in copper, manganese, iron, fiber, magnesium, potassium, and zinc, yet sardines are richer in vitamin B12 and selenium.
  • Daily need coverage for copper for cocoa bean is 380% higher.

Food types used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Cocoa 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
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 +1120.5%
Contains more PotassiumPotassium +532%
Contains more IronIron +431.5%
Contains more CopperCopper +1839.2%
Contains more ZincZinc +386.3%
Contains more PhosphorusPhosphorus +48.6%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +3360.2%
Contains more CalciumCalcium +244.1%
Contains more SeleniumSelenium +299.2%

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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
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 B1Vitamin B1 +37.5%
Contains more Vitamin B2Vitamin B2 +102.6%
Contains more FolateFolate +220%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1940%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +118.5%
Contains more Vitamin B5Vitamin B5 +152.8%
Contains more Vitamin B6Vitamin B6 +41.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +557.9%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.6µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Sardines DV% diff.
Copper 3.607mg 0.186mg 380%
Vitamin B12 0µg 8.94µg 373%
Manganese 3.737mg 0.108mg 158%
Iron 15.52mg 2.92mg 158%
Fiber 29.8g 0g 119%
Magnesium 476mg 39mg 104%
Selenium 13.2µg 52.7µg 72%
Potassium 2509mg 397mg 62%
Cholesterol 0mg 142mg 47%
Zinc 6.37mg 1.31mg 46%
Phosphorus 728mg 490mg 34%
Polyunsaturated fat 0.42g 5.148g 32%
Saturated fat 7.76g 1.528g 28%
Calcium 111mg 382mg 27%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Caffeine 78mg 0mg 20%
Carbs 58.3g 0g 19%
Vitamin B3 2.4mg 5.245mg 18%
Vitamin B2 0.46mg 0.227mg 18%
Vitamin E 0.1mg 2.04mg 13%
Protein 18.1g 24.62g 13%
Sodium 19mg 307mg 13%
Choline 11.4mg 75mg 12%
Vitamin B5 0.254mg 0.642mg 8%
Folate 32µg 10µg 6%
Vitamin A 0µg 32µg 4%
Vitamin B6 0.118mg 0.167mg 4%
Vitamin B1 0.11mg 0.08mg 3%
Fats 13.1g 11.45g 3%
Monounsaturated fat 4.39g 3.869g 1%
Calories 220kcal 208kcal 1%
Net carbs 28.5g 0g N/A
Sugar 1.76g 0g N/A
Vitamin K 2.4µg 2.6µg 0%
Tryptophan 0.271mg 0.276mg 0%
Threonine 0.716mg 1.079mg 0%
Isoleucine 0.701mg 1.134mg 0%
Leucine 1.097mg 2.001mg 0%
Lysine 0.907mg 2.26mg 0%
Methionine 0.187mg 0.729mg 0%
Phenylalanine 0.869mg 0.961mg 0%
Valine 1.086mg 1.268mg 0%
Histidine 0.312mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 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 FatsFats +14.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +80.6%
Contains more ProteinProtein +36%
Contains more WaterWater +2107.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 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 more Mono. FatMonounsaturated fat +13.5%
Contains less Sat. FatSaturated fat -80.3%
Contains more Poly. FatPolyunsaturated fat +1125.7%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.