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Roe vs. Cocoa solids — In-Depth Nutrition Comparison

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Important differences between roe and cocoa solids

  • Roe has more vitamin B12, selenium, and vitamin B2; however, cocoa solids have more copper, manganese, iron, fiber, magnesium, and zinc.
  • Roe's daily need coverage for vitamin B12 is 481% more.

The food varieties used in the comparison are Fish, roe, mixed species, cooked, dry heat and Cocoa, dry powder, unsweetened.

Infographic

Roe 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.
Roe
Roe
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 +261.5%
Contains more MagnesiumMagnesium +1819.2%
Contains more CalciumCalcium +357.1%
Contains more PotassiumPotassium +438.5%
Contains more IronIron +1700%
Contains more CopperCopper +2859.4%
Contains more ZincZinc +432%
Contains more PhosphorusPhosphorus +42.5%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +29415.4%

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.
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +255.1%
Contains more Vitamin B2Vitamin B2 +293.8%
Contains more Vitamin B5Vitamin B5 +354.3%
Contains more Vitamin B6Vitamin B6 +56.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +187.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.185mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 ProteinProtein +46%
Contains more WaterWater +1854.3%
Contains more FatsFats +66.5%
Contains more CarbsCarbs +2915.6%
Contains more OtherOther +123.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 -76.9%
Contains more Poly. FatPolyunsaturated fat +673.6%
Contains more Mono. FatMonounsaturated fat +114.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Cocoa solids
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 Roe Cocoa solids DV% diff.
Vitamin B12 11.54µg 0µg 481%
Copper 0.128mg 3.788mg 407%
Manganese 0.013mg 3.837mg 166%
Iron 0.77mg 13.86mg 164%
Cholesterol 479mg 0mg 160%
Fiber 0g 37g 148%
Magnesium 26mg 499mg 113%
Selenium 51.7µg 14.3µg 68%
Caffeine 230mg 58%
Vitamin B2 0.949mg 0.241mg 54%
Zinc 1.28mg 6.81mg 50%
Potassium 283mg 1524mg 37%
Phosphorus 515mg 734mg 31%
Saturated fat 1.866g 8.07g 28%
Polyunsaturated fat 3.404g 0.44g 20%
Carbs 1.92g 57.9g 19%
Vitamin C 16.4mg 0mg 18%
Protein 28.62g 19.6g 18%
Vitamin B5 1.154mg 0.254mg 18%
Vitamin B1 0.277mg 0.078mg 17%
Folate 92µg 32µg 15%
Calcium 28mg 128mg 10%
Vitamin A 91µg 0µg 10%
Fats 8.23g 13.7g 8%
Monounsaturated fat 2.129g 4.57g 6%
Vitamin B6 0.185mg 0.118mg 5%
Sodium 117mg 21mg 4%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Vitamin E 0.1mg 1%
Calories 204kcal 228kcal 1%
Net carbs 1.92g 20.9g N/A
Sugar 1.75g N/A
Vitamin B3 2.192mg 2.185mg 0%
Tryptophan 0.375mg 0.293mg 0%
Threonine 1.305mg 0.776mg 0%
Isoleucine 1.465mg 0.76mg 0%
Leucine 2.509mg 1.189mg 0%
Lysine 2.179mg 0.983mg 0%
Methionine 0.71mg 0.202mg 0%
Phenylalanine 1.401mg 0.941mg 0%
Valine 1.676mg 1.177mg 0%
Histidine 0.778mg 0.339mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Cocoa solids
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
157%
Roe
15%
Cocoa solids
Minerals Daily Need Coverage Score
68%
Roe
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 6.204g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 96mg)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 3)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $97.6)
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.