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Cocoa solids vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between cocoa solids and mackerel

  • Cocoa solids have more copper, iron, fiber, magnesium, phosphorus, and zinc; however, mackerel is higher in vitamin B12, vitamin D, and selenium.
  • Mackerel covers your daily vitamin B12 needs 500% more than cocoa solids.
  • Cocoa solids have less sodium.
  • The glycemic index of cocoa solids is higher.

Food varieties used in this article are Cocoa, dry powder, unsweetened and Fish, mackerel, salted.

Infographic

Cocoa solids vs Mackerel 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more MagnesiumMagnesium +731.7%
Contains more CalciumCalcium +93.9%
Contains more PotassiumPotassium +193.1%
Contains more IronIron +890%
Contains more CopperCopper +3688%
Contains more ZincZinc +519.1%
Contains more PhosphorusPhosphorus +189%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +413.3%

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +113.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2280%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +51%
Contains more Vitamin B6Vitamin B6 +247.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +212%
Contains more CholineCholine +746.7%
~equal in Vitamin C ~0mg

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more FatsFats +83.2%
Contains more WaterWater +1333.3%
Contains more OtherOther +131%
~equal in Protein ~18.5g

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -11.4%
Contains more Mono. FatMonounsaturated fat +82.1%
Contains more Poly. FatPolyunsaturated fat +1311.4%

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
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cocoa solids Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Copper 3.788mg 0.1mg 410%
Sodium 21mg 4450mg 193%
Manganese 3.837mg 167%
Iron 13.86mg 1.4mg 156%
Fiber 37g 0g 148%
Vitamin D 0µg 25.2µg 126%
Vitamin D 0IU 1006IU 126%
Selenium 14.3µg 73.4µg 107%
Magnesium 499mg 60mg 105%
Phosphorus 734mg 254mg 69%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 1.1mg 52%
Polyunsaturated fat 0.44g 6.21g 38%
Cholesterol 0mg 95mg 32%
Potassium 1524mg 520mg 30%
Vitamin B6 0.118mg 0.41mg 22%
Carbs 57.9g 0g 19%
Fats 13.7g 25.1g 18%
Choline 12mg 101.6mg 16%
Vitamin E 0.1mg 2.38mg 15%
Monounsaturated fat 4.57g 8.32g 9%
Vitamin B3 2.185mg 3.3mg 7%
Calcium 128mg 66mg 6%
Vitamin A 0µg 47µg 5%
Vitamin B1 0.078mg 0.02mg 5%
Vitamin B5 0.254mg 5%
Calories 228kcal 305kcal 4%
Saturated fat 8.07g 7.148g 4%
Vitamin B2 0.241mg 0.19mg 4%
Vitamin K 2.5µg 7.8µg 4%
Folate 32µg 15µg 4%
Protein 19.6g 18.5g 2%
Net carbs 20.9g 0g N/A
Sugar 1.75g 0g N/A
Tryptophan 0.293mg 0%
Threonine 0.776mg 0%
Isoleucine 0.76mg 0%
Leucine 1.189mg 0%
Lysine 0.983mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.941mg 0%
Valine 1.177mg 0%
Histidine 0.339mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g 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

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
172%
Mackerel
Minerals Daily Need Coverage Score
339%
Cocoa solids
131%
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 - 0.922g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 4429mg)
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. 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/168149/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.