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  6. Cocoa bean vs. Swordfish

Cocoa bean vs. Swordfish — In-Depth Nutrition Comparison

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What are the differences between Cocoa bean and Swordfish?

  • Cocoa bean is higher in Copper, Iron, Manganese, Fiber, Magnesium, Phosphorus, and Potassium, yet Swordfish is higher in Vitamin D, Selenium, and Vitamin B12.
  • Cocoa bean's daily need coverage for Copper is 396% more.

We used Cocoa, dry powder, unsweetened, processed with alkali and Fish, swordfish, cooked, dry heat types in this article.

Infographic

Cocoa bean vs Swordfish 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.
Cocoa bean
Cocoa bean
9
:
1
Swordfish
Swordfish
Contains more Calcium +1750%
Contains more Iron +3348.9%
Contains more Magnesium +1260%
Contains more Phosphorus +139.5%
Contains more Potassium +402.8%
Contains less Sodium -80.4%
Contains more Zinc +716.7%
Contains more Copper +7741.3%
Contains more Manganese +28646.2%
Contains more Selenium +418.9%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +1750%
Contains more Iron +3348.9%
Contains more Magnesium +1260%
Contains more Phosphorus +139.5%
Contains more Potassium +402.8%
Contains less Sodium -80.4%
Contains more Zinc +716.7%
Contains more Copper +7741.3%
Contains more Manganese +28646.2%
Contains more Selenium +418.9%

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.
Cocoa bean
Cocoa bean
4
:
7
Swordfish
Swordfish
Contains more Vitamin B1 +23.6%
Contains more Vitamin B2 +630.2%
Contains more Folate +1500%
Contains more Vitamin K +2300%
Contains more Vitamin A +∞%
Contains more Vitamin E +2310%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +285.6%
Contains more Vitamin B5 +64.2%
Contains more Vitamin B6 +421.2%
Contains more Vitamin B12 +∞%
Cocoa bean
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% 28% 107% 45% 16% 28% 24% 0% 6%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin B1 +23.6%
Contains more Vitamin B2 +630.2%
Contains more Folate +1500%
Contains more Vitamin K +2300%
Contains more Vitamin A +∞%
Contains more Vitamin E +2310%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +285.6%
Contains more Vitamin B5 +64.2%
Contains more Vitamin B6 +421.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa bean
Cocoa bean
3
:
2
Swordfish
Swordfish
Contains more Fats +65.2%
Contains more Carbs +∞%
Contains more Other +2066.7%
Contains more Protein +29.6%
Contains more Water +2428.1%
Cocoa bean
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
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Fats +65.2%
Contains more Carbs +∞%
Contains more Other +2066.7%
Contains more Protein +29.6%
Contains more Water +2428.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa bean
Cocoa bean
1
:
2
Swordfish
Swordfish
Contains more Monounsaturated Fat +23.9%
Contains less Saturated Fat -75.4%
Contains more Polyunsaturated fat +225.7%
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +23.9%
Contains less Saturated Fat -75.4%
Contains more Polyunsaturated fat +225.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cocoa bean Swordfish Opinion
Net carbs 28.5g 0g Cocoa bean
Protein 18.1g 23.45g Swordfish
Fats 13.1g 7.93g Cocoa bean
Carbs 58.3g 0g Cocoa bean
Calories 220kcal 172kcal Cocoa bean
Sugar 1.76g 0g Swordfish
Fiber 29.8g 0g Cocoa bean
Calcium 111mg 6mg Cocoa bean
Iron 15.52mg 0.45mg Cocoa bean
Magnesium 476mg 35mg Cocoa bean
Phosphorus 728mg 304mg Cocoa bean
Potassium 2509mg 499mg Cocoa bean
Sodium 19mg 97mg Cocoa bean
Zinc 6.37mg 0.78mg Cocoa bean
Copper 3.607mg 0.046mg Cocoa bean
Manganese 3.737mg 0.013mg Cocoa bean
Selenium 13.2µg 68.5µg Swordfish
Vitamin A 0IU 129IU Swordfish
Vitamin A RAE 0µg 43µg Swordfish
Vitamin E 0.1mg 2.41mg Swordfish
Vitamin D 0IU 666IU Swordfish
Vitamin D 0µg 16.6µg Swordfish
Vitamin B1 0.11mg 0.089mg Cocoa bean
Vitamin B2 0.46mg 0.063mg Cocoa bean
Vitamin B3 2.4mg 9.254mg Swordfish
Vitamin B5 0.254mg 0.417mg Swordfish
Vitamin B6 0.118mg 0.615mg Swordfish
Folate 32µg 2µg Cocoa bean
Vitamin B12 0µg 1.62µg Swordfish
Vitamin K 2.4µg 0.1µg Cocoa bean
Tryptophan 0.271mg 0.265mg Cocoa bean
Threonine 0.716mg 1.035mg Swordfish
Isoleucine 0.701mg 1.088mg Swordfish
Leucine 1.097mg 1.919mg Swordfish
Lysine 0.907mg 2.168mg Swordfish
Methionine 0.187mg 0.699mg Swordfish
Phenylalanine 0.869mg 0.922mg Swordfish
Valine 1.086mg 1.216mg Swordfish
Histidine 0.312mg 0.695mg Swordfish
Cholesterol 0mg 78mg Cocoa bean
Trans Fat 0.056g Cocoa bean
Saturated Fat 7.76g 1.911g Swordfish
Omega-3 - DHA 0g 0.772g Swordfish
Omega-3 - EPA 0g 0.127g Swordfish
Omega-3 - DPA 0g 0.168g Swordfish
Monounsaturated Fat 4.39g 3.544g Cocoa bean
Polyunsaturated fat 0.42g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Swordfish
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
21%
Cocoa bean
95%
Swordfish
Minerals Daily Need Coverage Score
343%
Cocoa bean
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 1.76g)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 5.849g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.6)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 78mg)
Which food is lower in Cholesterol?
Cocoa bean
Cocoa bean is lower in Cholesterol (difference - 78mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.