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  6. Cocoa solids vs. Clam

Cocoa solids vs. Clam — In-Depth Nutrition Comparison

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The main differences between cocoa solids and clam

  • Cocoa solids are richer in copper, fiber, iron, manganese, magnesium, and phosphorus, yet clam is richer in vitamin B12 and selenium.
  • Daily need coverage for vitamin B12 for clam is 4120% higher.
  • Clam contains less saturated fat.

Food types used in this article are Cocoa, dry powder, unsweetened and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Cocoa solids vs Clam 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Clam
Clam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Contains more MagnesiumMagnesium +2672.2%
Contains more CalciumCalcium +39.1%
Contains more PotassiumPotassium +142.7%
Contains more IronIron +393.2%
Contains more CopperCopper +450.6%
Contains more ZincZinc +149.5%
Contains more PhosphorusPhosphorus +117.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +283.7%
Contains more SeleniumSelenium +347.6%

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Clam
Clam
7
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 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +76.8%
Contains more Vitamin B3Vitamin B3 +53.5%
Contains more Vitamin B5Vitamin B5 +167.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.11mg
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Copper 3.788mg 0.688mg 344%
Fiber 37g 0g 148%
Iron 13.86mg 2.81mg 138%
Manganese 3.837mg 1mg 123%
Magnesium 499mg 18mg 115%
Selenium 14.3µg 64µg 90%
Caffeine 230mg 58%
Phosphorus 734mg 338mg 57%
Sodium 21mg 1202mg 51%
Zinc 6.81mg 2.73mg 37%
Saturated fat 8.07g 0.188g 36%
Potassium 1524mg 628mg 26%
Vitamin C 0mg 22.1mg 25%
Cholesterol 0mg 67mg 22%
Vitamin A 0µg 171µg 19%
Carbs 57.9g 5.13g 18%
Fats 13.7g 1.95g 18%
Vitamin B2 0.241mg 0.426mg 14%
Protein 19.6g 25.55g 12%
Monounsaturated fat 4.57g 0.172g 11%
Vitamin B5 0.254mg 0.68mg 9%
Vitamin B3 2.185mg 3.354mg 7%
Vitamin B1 0.078mg 0.15mg 6%
Calories 228kcal 148kcal 4%
Calcium 128mg 92mg 4%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Vitamin B6 0.118mg 0.11mg 1%
Folate 32µg 29µg 1%
Polyunsaturated fat 0.44g 0.552g 1%
Vitamin E 0.1mg 1%
Net carbs 20.9g 5.13g N/A
Sugar 1.75g N/A
Tryptophan 0.293mg 0.286mg 0%
Threonine 0.776mg 1.099mg 0%
Isoleucine 0.76mg 1.112mg 0%
Leucine 1.189mg 1.798mg 0%
Lysine 0.983mg 1.909mg 0%
Methionine 0.202mg 0.576mg 0%
Phenylalanine 0.941mg 0.915mg 0%
Valine 1.177mg 1.116mg 0%
Histidine 0.339mg 0.49mg 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - DPA 0g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Clam
Clam
2
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Contains more FatsFats +602.6%
Contains more CarbsCarbs +1028.7%
Contains more OtherOther +55.5%
Contains more ProteinProtein +30.4%
Contains more WaterWater +2021.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Clam
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +2557%
Contains less Sat. FatSaturated fat -97.7%
Contains more Poly. FatPolyunsaturated fat +25.5%

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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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.