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  6. Cocoa solids vs. Pacific saury raw

Cocoa solids vs. Pacific saury raw — In-Depth Nutrition Comparison

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What are the differences between cocoa solids and pacific saury raw?

  • Cocoa solids are higher in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium, yet pacific saury raw is higher in vitamin B12.
  • Cocoa solids' daily need coverage for copper is 415% more.
  • The amount of saturated fat in pacific saury raw is lower.
  • The glycemic index of pacific saury raw is lower.

We used Cocoa, dry powder, unsweetened and Fish, pike, northern, raw types in this article.

Infographic

Cocoa solids vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +1509.7%
Contains more CalciumCalcium +124.6%
Contains more PotassiumPotassium +488.4%
Contains more IronIron +2420%
Contains more CopperCopper +7327.5%
Contains more ZincZinc +916.4%
Contains more PhosphorusPhosphorus +233.6%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +1498.8%
Contains more SeleniumSelenium +13.5%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B1Vitamin B1 +34.5%
Contains more Vitamin B2Vitamin B2 +282.5%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +113.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +195.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +441.7%
~equal in Vitamin B3 ~2.3mg
~equal in Vitamin B6 ~0.117mg

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% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +1885.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +413.3%
Contains more WaterWater +2530.7%
~equal in Protein ~19.26g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +2810.8%
Contains more Poly. FatPolyunsaturated fat +117.8%
Contains less Sat. FatSaturated fat -98.5%

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 Pacific saury raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa solids Pacific saury raw DV% diff.
Copper 3.788mg 0.051mg 415%
Iron 13.86mg 0.55mg 166%
Manganese 3.837mg 0.24mg 156%
Fiber 37g 0g 148%
Magnesium 499mg 31mg 111%
Vitamin B12 0µg 2µg 83%
Phosphorus 734mg 220mg 73%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 0.67mg 56%
Potassium 1524mg 259mg 37%
Saturated fat 8.07g 0.118g 36%
Fats 13.7g 0.69g 20%
Carbs 57.9g 0g 19%
Vitamin B2 0.241mg 0.063mg 14%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Monounsaturated fat 4.57g 0.157g 11%
Choline 12mg 65mg 10%
Vitamin B5 0.254mg 0.75mg 10%
Calories 228kcal 88kcal 7%
Calcium 128mg 57mg 7%
Vitamin C 0mg 3.8mg 4%
Folate 32µg 15µg 4%
Selenium 14.3µg 12.6µg 3%
Polyunsaturated fat 0.44g 0.202g 2%
Vitamin K 2.5µg 0.1µg 2%
Vitamin B1 0.078mg 0.058mg 2%
Vitamin A 0µg 21µg 2%
Vitamin E 0.1mg 0.2mg 1%
Sodium 21mg 39mg 1%
Protein 19.6g 19.26g 1%
Vitamin B3 2.185mg 2.3mg 1%
Net carbs 20.9g 0g N/A
Sugar 1.75g 0g N/A
Vitamin B6 0.118mg 0.117mg 0%
Tryptophan 0.293mg 0.216mg 0%
Threonine 0.776mg 0.844mg 0%
Isoleucine 0.76mg 0.887mg 0%
Leucine 1.189mg 1.565mg 0%
Lysine 0.983mg 1.768mg 0%
Methionine 0.202mg 0.57mg 0%
Phenylalanine 0.941mg 0.752mg 0%
Valine 1.177mg 0.992mg 0%
Histidine 0.339mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Pacific saury raw
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
39%
Pacific saury raw
Minerals Daily Need Coverage Score
339%
Cocoa solids
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 7.952g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 24)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 18mg)
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.