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Mackerel vs. Cocoa solids — In-Depth Nutrition Comparison

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A recap on differences between mackerel and cocoa solids

  • Mackerel has more vitamin B12, vitamin D, and selenium; however, cocoa solids are higher in copper, iron, fiber, magnesium, phosphorus, and zinc.
  • 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 Fish, mackerel, salted and Cocoa, dry powder, unsweetened.

Infographic

Mackerel vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more SeleniumSelenium +413.3%
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%

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
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%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +26.8%
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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more FatsFats +83.2%
Contains more WaterWater +1333.3%
Contains more OtherOther +131%
Contains more CarbsCarbs +∞%
~equal in Protein ~19.6g

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 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 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.
Mackerel Cocoa solids
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 Mackerel Cocoa solids DV% diff.
Vitamin B12 12µg 0µg 500%
Copper 0.1mg 3.788mg 410%
Sodium 4450mg 21mg 193%
Manganese 3.837mg 167%
Iron 1.4mg 13.86mg 156%
Fiber 0g 37g 148%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Selenium 73.4µg 14.3µg 107%
Magnesium 60mg 499mg 105%
Phosphorus 254mg 734mg 69%
Caffeine 0mg 230mg 58%
Zinc 1.1mg 6.81mg 52%
Polyunsaturated fat 6.21g 0.44g 38%
Cholesterol 95mg 0mg 32%
Potassium 520mg 1524mg 30%
Vitamin B6 0.41mg 0.118mg 22%
Carbs 0g 57.9g 19%
Fats 25.1g 13.7g 18%
Choline 101.6mg 12mg 16%
Vitamin E 2.38mg 0.1mg 15%
Monounsaturated fat 8.32g 4.57g 9%
Vitamin B3 3.3mg 2.185mg 7%
Calcium 66mg 128mg 6%
Vitamin A 47µg 0µg 5%
Vitamin B1 0.02mg 0.078mg 5%
Vitamin B5 0.254mg 5%
Calories 305kcal 228kcal 4%
Saturated fat 7.148g 8.07g 4%
Vitamin B2 0.19mg 0.241mg 4%
Vitamin K 7.8µg 2.5µg 4%
Folate 15µg 32µg 4%
Protein 18.5g 19.6g 2%
Net carbs 0g 20.9g N/A
Sugar 0g 1.75g 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 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 solids
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
15%
Cocoa solids
Minerals Daily Need Coverage Score
131%
Mackerel
339%
Cocoa solids

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.