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  6. Pollock vs. Octopus

Pollock vs. Octopus — In-Depth Nutrition Comparison

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What are the differences between pollock and octopus?

  • Pollock is higher in vitamin B2 and vitamin D*, yet octopus is higher in vitamin B12, iron, selenium, copper, zinc, vitamin B6, vitamin B5, and vitamin C.
  • Octopus's daily need coverage for vitamin B12 is 1348% more.

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Mollusks, octopus, common, cooked, moist heat types in this article.

Infographic

Pollock vs Octopus 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 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 32% 56% 358% 246% 92% 120% 60% 6.1% 489%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +47.2%
Contains more PotassiumPotassium +46.5%
Contains more IronIron +1603.6%
Contains more CopperCopper +1131.7%
Contains more ZincZinc +489.5%
Contains more ManganeseManganese +161.1%
Contains more SeleniumSelenium +103.2%
~equal in Phosphorus ~279mg
~equal in Sodium ~460mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 20% 5.7% 5.6% 14% 51% 74% 26% 76% 458% 0.25% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 30% 24% 14% 18% 71% 54% 150% 4500% 0.25% 18%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +193.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +429.4%
Contains more Vitamin EVitamin E +328.6%
Contains more Vitamin B5Vitamin B5 +108.3%
Contains more Vitamin B6Vitamin B6 +97%
Contains more Vitamin B12Vitamin B12 +883.6%
Contains more FolateFolate +700%
~equal in Vitamin B1 ~0.057mg
~equal in Vitamin B3 ~3.78mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Pollock Octopus DV% diff.
Vitamin B12 3.66µg 36µg 1348%
Iron 0.56mg 9.54mg 112%
Selenium 44.1µg 89.6µg 83%
Copper 0.06mg 0.739mg 75%
Zinc 0.57mg 3.36mg 25%
Vitamin B6 0.329mg 0.648mg 25%
Protein 23.48g 29.82g 13%
Vitamin B2 0.223mg 0.076mg 11%
Vitamin C 0mg 8mg 9%
Vitamin B5 0.432mg 0.9mg 9%
Vitamin A 17µg 90µg 8%
Vitamin D 1.3µg 0µg 7%
Vitamin D* 51 IU 0 IU 6%
Potassium 430mg 630mg 6%
Vitamin E 0.28mg 1.2mg 6%
Magnesium 81mg 60mg 5%
Folate 3µg 24µg 5%
Calories 111kcal 164kcal 3%
Cholesterol 86mg 96mg 3%
Calcium 72mg 106mg 3%
Phosphorus 267mg 279mg 2%
Sodium 419mg 460mg 2%
Choline 91.6mg 81mg 2%
Fats 1.18g 2.08g 1%
Carbs 0g 4.4g 1%
Manganese 0.018mg 0.047mg 1%
Vitamin B3 3.949mg 3.78mg 1%
Saturated fat 0.159g 0.453g 1%
Polyunsaturated fat 0.583g 0.477g 1%
Protein per 100 calories 21g 18g N/A
Calories per 10 g protein 47kcal 55kcal N/A
Weight per 100 calories 90g 61g N/A
Unsaturated / Saturated Fat ratio 4.5 1.8 N/A
Net carbs 0g 4.4g N/A
Vitamin B1 0.054mg 0.057mg 0%
Vitamin K 0.1µg 0.1µg 0%
Monounsaturated fat 0.134g 0.324g 0%
Tryptophan 0.263mg 0.334mg 0%
Threonine 1.029mg 1.283mg 0%
Isoleucine 1.082mg 1.298mg 0%
Leucine 1.908mg 2.099mg 0%
Lysine 2.157mg 2.228mg 0%
Methionine 0.696mg 0.673mg 0%
Phenylalanine 0.917mg 1.069mg 0%
Valine 1.21mg 1.303mg 0%
Histidine 0.691mg 0.573mg 0%
Omega-3 - EPA 0.086g 0.152g N/A
Omega-3 - DHA 0.423g 0.162g N/A
Omega-3 - DPA 0.027g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
30% 2% 4% 61% 3%
Protein: 29.82 g
Fats: 2.08 g
Carbs: 4.4 g
Water: 60.5 g
Other: 3.2 g
Contains more WaterWater +21.7%
Contains more ProteinProtein +27%
Contains more FatsFats +76.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +89.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
36% 26% 38%
Saturated fat: Sat. Fat 0.453 g
Monounsaturated fat: Mono. Fat 0.324 g
Polyunsaturated fat: Poly. Fat 0.477 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Poly. FatPolyunsaturated fat +22.2%
Contains more Mono. FatMonounsaturated fat +141.8%

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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. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/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.