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  6. Cocoa solids vs. Squid

Cocoa solids vs. Squid — In-Depth Nutrition Comparison

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The main differences between cocoa solids and squid

  • Cocoa solids are richer in copper, manganese, fiber, magnesium, and iron, yet squid is richer in vitamin B12, selenium, and vitamin B2.
  • Daily need coverage for copper for cocoa solids is 310% higher.
  • Squid contains less saturated fat.

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

Infographic

Cocoa solids vs Squid 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%
Squid
Squid
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more MagnesiumMagnesium +731.7%
Contains more PotassiumPotassium +139.2%
Contains more IronIron +27.9%
Contains more CopperCopper +279.6%
Contains more ZincZinc +96.8%
Contains more PhosphorusPhosphorus +26.6%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1735.9%
Contains more CalciumCalcium +40.6%
Contains more SeleniumSelenium +526.6%

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%
Squid
Squid
6
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +358.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +617.4%
Contains more Vitamin B5Vitamin B5 +254.3%
Contains more Vitamin B6Vitamin B6 +128.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.189mg

All nutrients comparison - raw data values

Nutrient Cocoa solids Squid DV% diff.
Copper 3.788mg 0.998mg 310%
Vitamin B12 0µg 5.4µg 225%
Manganese 3.837mg 0.209mg 158%
Fiber 37g 0g 148%
Selenium 14.3µg 89.6µg 137%
Vitamin B2 0.241mg 1.729mg 114%
Magnesium 499mg 60mg 105%
Cholesterol 0mg 224mg 75%
Caffeine 230mg 58%
Iron 13.86mg 10.84mg 38%
Saturated fat 8.07g 0.236g 36%
Sodium 21mg 744mg 31%
Zinc 6.81mg 3.46mg 30%
Potassium 1524mg 637mg 26%
Protein 19.6g 32.48g 26%
Vitamin A 0µg 203µg 23%
Phosphorus 734mg 580mg 22%
Carbs 57.9g 1.64g 19%
Fats 13.7g 1.4g 19%
Vitamin B5 0.254mg 0.9mg 13%
Vitamin B6 0.118mg 0.27mg 12%
Monounsaturated fat 4.57g 0.162g 11%
Vitamin C 0mg 8.5mg 9%
Calcium 128mg 180mg 5%
Vitamin B1 0.078mg 0.017mg 5%
Calories 228kcal 158kcal 4%
Vitamin K 2.5µg 2%
Folate 32µg 24µg 2%
Choline 12mg 2%
Vitamin E 0.1mg 1%
Polyunsaturated fat 0.44g 0.268g 1%
Net carbs 20.9g 1.64g N/A
Sugar 1.75g N/A
Vitamin B3 2.185mg 2.189mg 0%
Tryptophan 0.293mg 0.364mg 0%
Threonine 0.776mg 1.398mg 0%
Isoleucine 0.76mg 1.414mg 0%
Leucine 1.189mg 2.287mg 0%
Lysine 0.983mg 2.427mg 0%
Methionine 0.202mg 0.733mg 0%
Phenylalanine 0.941mg 1.164mg 0%
Valine 1.177mg 1.419mg 0%
Histidine 0.339mg 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g 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
Squid
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +878.6%
Contains more CarbsCarbs +3430.5%
Contains more OtherOther +72.6%
Contains more ProteinProtein +65.7%
Contains more WaterWater +1937.3%

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
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +2721%
Contains more Poly. FatPolyunsaturated fat +64.2%
Contains less Sat. FatSaturated fat -97.1%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.