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  6. Swordfish vs. Cocoa bean

Swordfish vs. Cocoa bean — In-Depth Nutrition Comparison

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What are the differences between Swordfish and Cocoa bean?

  • Swordfish is higher in Vitamin D, Selenium, and Vitamin B12, yet Cocoa bean is higher in Copper, Iron, Manganese, Fiber, Magnesium, Phosphorus, and Potassium.
  • Cocoa bean's daily need coverage for Copper is 396% more.

We used Fish, swordfish, cooked, dry heat and Cocoa, dry powder, unsweetened, processed with alkali types in this article.

Infographic

Swordfish 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.
Swordfish
Swordfish
1
:
9
Cocoa bean
Cocoa bean
Contains more Selenium +418.9%
Contains more Calcium +1750%
Contains more Iron +3348.9%
Contains more Magnesium +1260%
Contains more Phosphorus +139.5%
Contains more Potassium +402.8%
Contains less Sodium -80.4%
Contains more Zinc +716.7%
Contains more Copper +7741.3%
Contains more Manganese +28646.2%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Contains more Selenium +418.9%
Contains more Calcium +1750%
Contains more Iron +3348.9%
Contains more Magnesium +1260%
Contains more Phosphorus +139.5%
Contains more Potassium +402.8%
Contains less Sodium -80.4%
Contains more Zinc +716.7%
Contains more Copper +7741.3%
Contains more Manganese +28646.2%

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.
Swordfish
Swordfish
7
:
4
Cocoa bean
Cocoa bean
Contains more Vitamin A +∞%
Contains more Vitamin E +2310%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +285.6%
Contains more Vitamin B5 +64.2%
Contains more Vitamin B6 +421.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +23.6%
Contains more Vitamin B2 +630.2%
Contains more Folate +1500%
Contains more Vitamin K +2300%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +2310%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +285.6%
Contains more Vitamin B5 +64.2%
Contains more Vitamin B6 +421.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +23.6%
Contains more Vitamin B2 +630.2%
Contains more Folate +1500%
Contains more Vitamin K +2300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Cocoa bean
Cocoa bean
Contains more Protein +29.6%
Contains more Water +2428.1%
Contains more Fats +65.2%
Contains more Carbs +∞%
Contains more Other +2066.7%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Cocoa bean
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 Protein +29.6%
Contains more Water +2428.1%
Contains more Fats +65.2%
Contains more Carbs +∞%
Contains more Other +2066.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Cocoa bean
Cocoa bean
Contains less Saturated Fat -75.4%
Contains more Polyunsaturated fat +225.7%
Contains more Monounsaturated Fat +23.9%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Contains less Saturated Fat -75.4%
Contains more Polyunsaturated fat +225.7%
Contains more Monounsaturated Fat +23.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Cocoa bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Cocoa bean Opinion
Net carbs 0g 28.5g Cocoa bean
Protein 23.45g 18.1g Swordfish
Fats 7.93g 13.1g Cocoa bean
Carbs 0g 58.3g Cocoa bean
Calories 172kcal 220kcal Cocoa bean
Sugar 0g 1.76g Swordfish
Fiber 0g 29.8g Cocoa bean
Calcium 6mg 111mg Cocoa bean
Iron 0.45mg 15.52mg Cocoa bean
Magnesium 35mg 476mg Cocoa bean
Phosphorus 304mg 728mg Cocoa bean
Potassium 499mg 2509mg Cocoa bean
Sodium 97mg 19mg Cocoa bean
Zinc 0.78mg 6.37mg Cocoa bean
Copper 0.046mg 3.607mg Cocoa bean
Manganese 0.013mg 3.737mg Cocoa bean
Selenium 68.5µg 13.2µg Swordfish
Vitamin A 129IU 0IU Swordfish
Vitamin A RAE 43µg 0µg Swordfish
Vitamin E 2.41mg 0.1mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin B1 0.089mg 0.11mg Cocoa bean
Vitamin B2 0.063mg 0.46mg Cocoa bean
Vitamin B3 9.254mg 2.4mg Swordfish
Vitamin B5 0.417mg 0.254mg Swordfish
Vitamin B6 0.615mg 0.118mg Swordfish
Folate 2µg 32µg Cocoa bean
Vitamin B12 1.62µg 0µg Swordfish
Vitamin K 0.1µg 2.4µg Cocoa bean
Tryptophan 0.265mg 0.271mg Cocoa bean
Threonine 1.035mg 0.716mg Swordfish
Isoleucine 1.088mg 0.701mg Swordfish
Leucine 1.919mg 1.097mg Swordfish
Lysine 2.168mg 0.907mg Swordfish
Methionine 0.699mg 0.187mg Swordfish
Phenylalanine 0.922mg 0.869mg Swordfish
Valine 1.216mg 1.086mg Swordfish
Histidine 0.695mg 0.312mg Swordfish
Cholesterol 78mg 0mg Cocoa bean
Trans Fat 0.056g Cocoa bean
Saturated Fat 1.911g 7.76g Swordfish
Omega-3 - DHA 0.772g 0g Swordfish
Omega-3 - EPA 0.127g 0g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 4.39g Cocoa bean
Polyunsaturated fat 1.368g 0.42g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Cocoa bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
95%
Swordfish
21%
Cocoa bean
Minerals Daily Need Coverage Score
64%
Swordfish
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 1.76g)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 5.849g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.6)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 78mg)
Which food is lower in Cholesterol?
Cocoa bean
Cocoa bean is lower in Cholesterol (difference - 78mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 0)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.