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Cocoa solids vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between cocoa solids and mackerel

  • Cocoa solids have more copper, manganese, iron, fiber, magnesium, phosphorus, zinc, and potassium; however, mackerel has more vitamin B12 and selenium.
  • Mackerel's daily need coverage for vitamin B12 is 792% more.
  • Cocoa solids have a higher glycemic index than mackerel.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Cocoa solids vs Mackerel 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more MagnesiumMagnesium +414.4%
Contains more CalciumCalcium +753.3%
Contains more PotassiumPotassium +280%
Contains more IronIron +782.8%
Contains more CopperCopper +3929.8%
Contains more ZincZinc +624.5%
Contains more PhosphorusPhosphorus +164%
Contains less SodiumSodium -74.7%
Contains more ManganeseManganese +19085%
Contains more SeleniumSelenium +260.8%

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.
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%
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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1500%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +103.8%
Contains more Vitamin B2Vitamin B2 +71%
Contains more Vitamin B3Vitamin B3 +213.5%
Contains more Vitamin B5Vitamin B5 +289.8%
Contains more Vitamin B6Vitamin B6 +289.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +14.4%
Contains more ProteinProtein +21.7%
Contains more FatsFats +30%
Contains more WaterWater +1675.7%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -48.3%
Contains more Mono. FatMonounsaturated fat +53.3%
Contains more Poly. FatPolyunsaturated fat +877.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cocoa solids Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Copper 3.788mg 0.094mg 410%
Manganese 3.837mg 0.02mg 166%
Iron 13.86mg 1.57mg 154%
Fiber 37g 0g 148%
Magnesium 499mg 97mg 96%
Selenium 14.3µg 51.6µg 68%
Phosphorus 734mg 278mg 65%
Caffeine 230mg 58%
Zinc 6.81mg 0.94mg 53%
Potassium 1524mg 401mg 33%
Vitamin B3 2.185mg 6.85mg 29%
Polyunsaturated fat 0.44g 4.3g 26%
Vitamin B6 0.118mg 0.46mg 26%
Cholesterol 0mg 75mg 25%
Carbs 57.9g 0g 19%
Saturated fat 8.07g 4.176g 18%
Vitamin B5 0.254mg 0.99mg 15%
Vitamin B2 0.241mg 0.412mg 13%
Calcium 128mg 15mg 11%
Protein 19.6g 23.85g 9%
Folate 32µg 2µg 8%
Vitamin B1 0.078mg 0.159mg 7%
Monounsaturated fat 4.57g 7.006g 6%
Vitamin A 0µg 54µg 6%
Fats 13.7g 17.81g 6%
Sodium 21mg 83mg 3%
Choline 12mg 2%
Calories 228kcal 262kcal 2%
Vitamin K 2.5µg 2%
Vitamin E 0.1mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 20.9g 0g N/A
Sugar 1.75g N/A
Tryptophan 0.293mg 0.267mg 0%
Threonine 0.776mg 1.045mg 0%
Isoleucine 0.76mg 1.099mg 0%
Leucine 1.189mg 1.938mg 0%
Lysine 0.983mg 2.19mg 0%
Methionine 0.202mg 0.706mg 0%
Phenylalanine 0.941mg 0.931mg 0%
Valine 1.177mg 1.228mg 0%
Histidine 0.339mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Cocoa solids
217%
Mackerel
Minerals Daily Need Coverage Score
339%
Cocoa solids
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 3.894g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 24)
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 62mg)
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
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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.