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  6. Tuna vs. Cocoa solids

Tuna vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the main differences between tuna and cocoa solids?

  • Tuna is richer in selenium, vitamin B3, vitamin B12, and vitamin B6, yet cocoa solids are richer in copper, manganese, iron, fiber, magnesium, and zinc.
  • Cocoa solids' daily need coverage for copper is 416% higher.
  • Tuna has a lower glycemic index than cocoa solids.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Cocoa, dry powder, unsweetened types in this comparison.

Infographic

Tuna 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.
Tuna
Tuna
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
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 +656.6%
Contains more MagnesiumMagnesium +1088.1%
Contains more CalciumCalcium +3100%
Contains more PotassiumPotassium +189.2%
Contains more IronIron +1406.5%
Contains more CopperCopper +8709.3%
Contains more ZincZinc +1413.3%
Contains more PhosphorusPhosphorus +120.4%
Contains less SodiumSodium -61.1%
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.
Tuna
Tuna
9
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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 +190%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +71.8%
Contains more Vitamin B3Vitamin B3 +910.1%
Contains more Vitamin B5Vitamin B5 +31.5%
Contains more Vitamin B6Vitamin B6 +779.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +546.7%
Contains more Vitamin B2Vitamin B2 +75.9%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +1500%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tuna Cocoa solids DV% diff.
Copper 0.043mg 3.788mg 416%
Selenium 108.2µg 14.3µg 171%
Manganese 0.013mg 3.837mg 166%
Iron 0.92mg 13.86mg 162%
Fiber 0g 37g 148%
Vitamin B3 22.07mg 2.185mg 124%
Magnesium 42mg 499mg 109%
Vitamin B12 2.35µg 0µg 98%
Vitamin B6 1.038mg 0.118mg 71%
Caffeine 0mg 230mg 58%
Zinc 0.45mg 6.81mg 58%
Phosphorus 333mg 734mg 57%
Saturated fat 0.205g 8.07g 36%
Potassium 527mg 1524mg 29%
Fats 0.59g 13.7g 20%
Protein 29.15g 19.6g 19%
Carbs 0g 57.9g 19%
Cholesterol 47mg 0mg 16%
Choline 77.6mg 12mg 12%
Calcium 4mg 128mg 12%
Monounsaturated fat 0.138g 4.57g 11%
Vitamin D 2µg 0µg 10%
Vitamin D 82IU 0IU 10%
Folate 2µg 32µg 8%
Vitamin B2 0.137mg 0.241mg 8%
Calories 130kcal 228kcal 5%
Vitamin B1 0.134mg 0.078mg 5%
Vitamin B5 0.334mg 0.254mg 2%
Vitamin K 0.1µg 2.5µg 2%
Vitamin A 22µg 0µg 2%
Polyunsaturated fat 0.175g 0.44g 2%
Vitamin E 0.29mg 0.1mg 1%
Sodium 54mg 21mg 1%
Net carbs 0g 20.9g N/A
Sugar 0g 1.75g N/A
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.293mg 0%
Threonine 1.224mg 0.776mg 0%
Isoleucine 1.287mg 0.76mg 0%
Leucine 2.27mg 1.189mg 0%
Lysine 2.565mg 0.983mg 0%
Methionine 0.827mg 0.202mg 0%
Phenylalanine 1.091mg 0.941mg 0%
Valine 1.438mg 1.177mg 0%
Histidine 0.822mg 0.339mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.105g 0g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 +48.7%
Contains more WaterWater +2199.3%
Contains more FatsFats +2222%
Contains more CarbsCarbs +∞%
Contains more OtherOther +353.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 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 -97.5%
Contains more Mono. FatMonounsaturated fat +3211.6%
Contains more Poly. FatPolyunsaturated fat +151.4%

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.