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  6. Pacific saury raw vs. Cocoa solids

Pacific saury raw vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the differences between pacific saury raw and cocoa solids?

  • Pacific saury raw is higher in vitamin B12, yet cocoa solids are higher in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids' daily need coverage for copper is 415% more.
  • The amount of saturated fat in pacific saury raw is lower.
  • The glycemic index of pacific saury raw is lower.

We used Fish, pike, northern, raw and Cocoa, dry powder, unsweetened types in this article.

Infographic

Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 MagnesiumMagnesium +1509.7%
Contains more CalciumCalcium +124.6%
Contains more PotassiumPotassium +488.4%
Contains more IronIron +2420%
Contains more CopperCopper +7327.5%
Contains more ZincZinc +916.4%
Contains more PhosphorusPhosphorus +233.6%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +1498.8%
Contains more SeleniumSelenium +13.5%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +195.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +441.7%
Contains more Vitamin B1Vitamin B1 +34.5%
Contains more Vitamin B2Vitamin B2 +282.5%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +113.3%
~equal in Vitamin B3 ~2.185mg
~equal in Vitamin B6 ~0.118mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Cocoa solids DV% diff.
Copper 0.051mg 3.788mg 415%
Iron 0.55mg 13.86mg 166%
Manganese 0.24mg 3.837mg 156%
Fiber 0g 37g 148%
Magnesium 31mg 499mg 111%
Vitamin B12 2µg 0µg 83%
Phosphorus 220mg 734mg 73%
Caffeine 0mg 230mg 58%
Zinc 0.67mg 6.81mg 56%
Potassium 259mg 1524mg 37%
Saturated fat 0.118g 8.07g 36%
Fats 0.69g 13.7g 20%
Carbs 0g 57.9g 19%
Vitamin B2 0.063mg 0.241mg 14%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin D 99IU 0IU 12%
Monounsaturated fat 0.157g 4.57g 11%
Choline 65mg 12mg 10%
Vitamin B5 0.75mg 0.254mg 10%
Calories 88kcal 228kcal 7%
Calcium 57mg 128mg 7%
Vitamin C 3.8mg 0mg 4%
Folate 15µg 32µg 4%
Selenium 12.6µg 14.3µg 3%
Polyunsaturated fat 0.202g 0.44g 2%
Vitamin K 0.1µg 2.5µg 2%
Vitamin B1 0.058mg 0.078mg 2%
Vitamin A 21µg 0µg 2%
Vitamin E 0.2mg 0.1mg 1%
Sodium 39mg 21mg 1%
Protein 19.26g 19.6g 1%
Vitamin B3 2.3mg 2.185mg 1%
Net carbs 0g 20.9g N/A
Sugar 0g 1.75g N/A
Vitamin B6 0.117mg 0.118mg 0%
Tryptophan 0.216mg 0.293mg 0%
Threonine 0.844mg 0.776mg 0%
Isoleucine 0.887mg 0.76mg 0%
Leucine 1.565mg 1.189mg 0%
Lysine 1.768mg 0.983mg 0%
Methionine 0.57mg 0.202mg 0%
Phenylalanine 0.752mg 0.941mg 0%
Valine 0.992mg 1.177mg 0%
Histidine 0.567mg 0.339mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 WaterWater +2530.7%
Contains more FatsFats +1885.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +413.3%
~equal in Protein ~19.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -98.5%
Contains more Mono. FatMonounsaturated fat +2810.8%
Contains more Poly. FatPolyunsaturated fat +117.8%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.