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Mackerel vs. Cocoa bean — In-Depth Nutrition Comparison

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Summary of differences between mackerel and cocoa bean

  • Mackerel has more vitamin B12 and selenium; however, cocoa bean is higher in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc.
  • Mackerel covers your daily need for vitamin B12, 792% more than cocoa bean.
  • Mackerel has 4 times more selenium than cocoa bean. While mackerel has 51.6µg of selenium, cocoa bean has only 13.2µg.

These are the specific foods used in this comparison Fish, mackerel, Atlantic, cooked, dry heat and Cocoa, dry powder, unsweetened, processed with alkali.

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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +290.9%
Contains more MagnesiumMagnesium +390.7%
Contains more CalciumCalcium +640%
Contains more PotassiumPotassium +525.7%
Contains more IronIron +888.5%
Contains more CopperCopper +3737.2%
Contains more ZincZinc +577.7%
Contains more PhosphorusPhosphorus +161.9%
Contains less SodiumSodium -77.1%
Contains more ManganeseManganese +18585%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +44.5%
Contains more Vitamin B3Vitamin B3 +185.4%
Contains more Vitamin B5Vitamin B5 +289.8%
Contains more Vitamin B6Vitamin B6 +289.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B2Vitamin B2 +11.7%
Contains more FolateFolate +1500%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 ProteinProtein +31.8%
Contains more FatsFats +36%
Contains more WaterWater +1873%
Contains more CarbsCarbs +∞%
Contains more OtherOther +53.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 less Sat. FatSaturated fat -46.2%
Contains more Mono. FatMonounsaturated fat +59.6%
Contains more Poly. FatPolyunsaturated fat +923.8%

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
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Cocoa bean DV% diff.
Vitamin B12 19µg 0µg 792%
Copper 0.094mg 3.607mg 390%
Iron 1.57mg 15.52mg 174%
Manganese 0.02mg 3.737mg 162%
Fiber 0g 29.8g 119%
Magnesium 97mg 476mg 90%
Selenium 51.6µg 13.2µg 70%
Phosphorus 278mg 728mg 64%
Potassium 401mg 2509mg 62%
Zinc 0.94mg 6.37mg 49%
Vitamin B3 6.85mg 2.4mg 28%
Vitamin B6 0.46mg 0.118mg 26%
Polyunsaturated fat 4.3g 0.42g 26%
Cholesterol 75mg 0mg 25%
Caffeine 78mg 20%
Carbs 0g 58.3g 19%
Saturated fat 4.176g 7.76g 16%
Vitamin B5 0.99mg 0.254mg 15%
Protein 23.85g 18.1g 12%
Calcium 15mg 111mg 10%
Folate 2µg 32µg 8%
Fats 17.81g 13.1g 7%
Monounsaturated fat 7.006g 4.39g 7%
Vitamin A 54µg 0µg 6%
Vitamin B2 0.412mg 0.46mg 4%
Vitamin B1 0.159mg 0.11mg 4%
Sodium 83mg 19mg 3%
Choline 11.4mg 2%
Calories 262kcal 220kcal 2%
Vitamin K 2.4µg 2%
Vitamin E 0.1mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 28.5g N/A
Sugar 1.76g N/A
Tryptophan 0.267mg 0.271mg 0%
Threonine 1.045mg 0.716mg 0%
Isoleucine 1.099mg 0.701mg 0%
Leucine 1.938mg 1.097mg 0%
Lysine 2.19mg 0.907mg 0%
Methionine 0.706mg 0.187mg 0%
Phenylalanine 0.931mg 0.869mg 0%
Valine 1.228mg 1.086mg 0%
Histidine 0.702mg 0.312mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 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

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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
217%
Mackerel
20%
Cocoa bean
Minerals Daily Need Coverage Score
64%
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 - 3.584g)
Which food is lower in Cholesterol?
Cocoa bean
Cocoa bean is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 64mg)
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
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.