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Cocoa solids vs. Roe — In-Depth Nutrition Comparison

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Important differences between cocoa solids and roe

  • Cocoa solids have more copper, manganese, iron, fiber, magnesium, and zinc; however, roe has more vitamin B12, selenium, and vitamin B2.
  • Roe's daily need coverage for vitamin B12 is 481% more.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Fish, roe, mixed species, cooked, dry heat.

Infographic

Cocoa solids vs Roe 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%
Roe
Roe
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +1819.2%
Contains more CalciumCalcium +357.1%
Contains more PotassiumPotassium +438.5%
Contains more IronIron +1700%
Contains more CopperCopper +2859.4%
Contains more ZincZinc +432%
Contains more PhosphorusPhosphorus +42.5%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +29415.4%
Contains more SeleniumSelenium +261.5%

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%
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 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 +255.1%
Contains more Vitamin B2Vitamin B2 +293.8%
Contains more Vitamin B5Vitamin B5 +354.3%
Contains more Vitamin B6Vitamin B6 +56.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +187.5%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.192mg

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
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more FatsFats +66.5%
Contains more CarbsCarbs +2915.6%
Contains more OtherOther +123.1%
Contains more ProteinProtein +46%
Contains more WaterWater +1854.3%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Mono. FatMonounsaturated fat +114.7%
Contains less Sat. FatSaturated fat -76.9%
Contains more Poly. FatPolyunsaturated fat +673.6%

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 Roe
Lower in Sugar ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cocoa solids Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Copper 3.788mg 0.128mg 407%
Manganese 3.837mg 0.013mg 166%
Iron 13.86mg 0.77mg 164%
Cholesterol 0mg 479mg 160%
Fiber 37g 0g 148%
Magnesium 499mg 26mg 113%
Selenium 14.3µg 51.7µg 68%
Caffeine 230mg 58%
Vitamin B2 0.241mg 0.949mg 54%
Zinc 6.81mg 1.28mg 50%
Potassium 1524mg 283mg 37%
Phosphorus 734mg 515mg 31%
Saturated fat 8.07g 1.866g 28%
Polyunsaturated fat 0.44g 3.404g 20%
Carbs 57.9g 1.92g 19%
Vitamin C 0mg 16.4mg 18%
Protein 19.6g 28.62g 18%
Vitamin B5 0.254mg 1.154mg 18%
Vitamin B1 0.078mg 0.277mg 17%
Folate 32µg 92µg 15%
Calcium 128mg 28mg 10%
Vitamin A 0µg 91µg 10%
Fats 13.7g 8.23g 8%
Monounsaturated fat 4.57g 2.129g 6%
Vitamin B6 0.118mg 0.185mg 5%
Sodium 21mg 117mg 4%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Vitamin E 0.1mg 1%
Calories 228kcal 204kcal 1%
Net carbs 20.9g 1.92g N/A
Sugar 1.75g N/A
Vitamin B3 2.185mg 2.192mg 0%
Tryptophan 0.293mg 0.375mg 0%
Threonine 0.776mg 1.305mg 0%
Isoleucine 0.76mg 1.465mg 0%
Leucine 1.189mg 2.509mg 0%
Lysine 0.983mg 2.179mg 0%
Methionine 0.202mg 0.71mg 0%
Phenylalanine 0.941mg 1.401mg 0%
Valine 1.177mg 1.676mg 0%
Histidine 0.339mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - DPA 0g 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Roe
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
157%
Roe
Minerals Daily Need Coverage Score
339%
Cocoa solids
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 6.204g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 96mg)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 3)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $97.6)
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.