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Mackerel vs. Cocoa bean — In-Depth Nutrition Comparison

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What are the main differences between mackerel and cocoa bean?

  • Mackerel is richer in vitamin B12, vitamin D, and selenium, yet cocoa bean is richer in copper, iron, fiber, magnesium, phosphorus, and potassium.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Cocoa bean contains less sodium.

We used Fish, mackerel, salted and Cocoa, dry powder, unsweetened, processed with alkali types in this comparison.

Infographic

Mackerel vs Cocoa bean 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more SeleniumSelenium +456.1%
Contains more MagnesiumMagnesium +693.3%
Contains more CalciumCalcium +68.2%
Contains more PotassiumPotassium +382.5%
Contains more IronIron +1008.6%
Contains more CopperCopper +3507%
Contains more ZincZinc +479.1%
Contains more PhosphorusPhosphorus +186.6%
Contains less SodiumSodium -99.6%

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2280%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +37.5%
Contains more Vitamin B6Vitamin B6 +247.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +225%
Contains more CholineCholine +791.2%
Contains more Vitamin B1Vitamin B1 +450%
Contains more Vitamin B2Vitamin B2 +142.1%
Contains more FolateFolate +113.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more FatsFats +91.6%
Contains more WaterWater +1492.6%
Contains more OtherOther +71.8%
Contains more CarbsCarbs +∞%
~equal in Protein ~18.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains more Mono. FatMonounsaturated fat +89.5%
Contains more Poly. FatPolyunsaturated fat +1378.6%
~equal in Saturated fat ~7.76g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Cocoa bean
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 Mackerel Cocoa bean DV% diff.
Vitamin B12 12µg 0µg 500%
Copper 0.1mg 3.607mg 390%
Sodium 4450mg 19mg 193%
Iron 1.4mg 15.52mg 177%
Manganese 3.737mg 162%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Fiber 0g 29.8g 119%
Selenium 73.4µg 13.2µg 109%
Magnesium 60mg 476mg 99%
Phosphorus 254mg 728mg 68%
Potassium 520mg 2509mg 59%
Zinc 1.1mg 6.37mg 48%
Polyunsaturated fat 6.21g 0.42g 39%
Cholesterol 95mg 0mg 32%
Vitamin B6 0.41mg 0.118mg 22%
Vitamin B2 0.19mg 0.46mg 21%
Caffeine 0mg 78mg 20%
Carbs 0g 58.3g 19%
Fats 25.1g 13.1g 18%
Choline 101.6mg 11.4mg 16%
Vitamin E 2.38mg 0.1mg 15%
Monounsaturated fat 8.32g 4.39g 10%
Vitamin B1 0.02mg 0.11mg 8%
Vitamin B3 3.3mg 2.4mg 6%
Vitamin A 47µg 0µg 5%
Calcium 66mg 111mg 5%
Vitamin B5 0.254mg 5%
Vitamin K 7.8µg 2.4µg 5%
Calories 305kcal 220kcal 4%
Folate 15µg 32µg 4%
Saturated fat 7.148g 7.76g 3%
Protein 18.5g 18.1g 1%
Net carbs 0g 28.5g N/A
Sugar 0g 1.76g N/A
Tryptophan 0.271mg 0%
Threonine 0.716mg 0%
Isoleucine 0.701mg 0%
Leucine 1.097mg 0%
Lysine 0.907mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.869mg 0%
Valine 1.086mg 0%
Histidine 0.312mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Cocoa bean
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
172%
Mackerel
20%
Cocoa bean
Minerals Daily Need Coverage Score
131%
Mackerel
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 1.76g)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 0.612g)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Cocoa bean
Cocoa bean is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 4431mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Cocoa bean
Cocoa bean is cheaper (difference - $4.4)
Which food is richer in minerals?
Cocoa bean
Cocoa bean 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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.