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Cod vs. Octopus — In-Depth Nutrition Comparison

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What are the main differences between cod and octopus?

  • Cod has less vitamin B12, iron, selenium, copper, vitamin B6, zinc, phosphorus, and vitamin B5 than octopus.
  • Octopus's daily need coverage for vitamin B12 is 1456% higher.

We used Fish, cod, Atlantic, cooked, dry heat and Mollusks, octopus, common, cooked, moist heat types in this comparison.

Infographic

Cod 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.
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
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 less SodiumSodium -83%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +657.1%
Contains more PotassiumPotassium +158.2%
Contains more IronIron +1846.9%
Contains more CopperCopper +1952.8%
Contains more ZincZinc +479.3%
Contains more PhosphorusPhosphorus +102.2%
Contains more ManganeseManganese +135%
Contains more SeleniumSelenium +138.3%

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.
Cod
Cod
2
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 3.3% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
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 27% 30% 24% 0% 14% 18% 71% 54% 150% 4500% 0.25% 18% 44%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +54.4%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +542.9%
Contains more Vitamin EVitamin E +48.1%
Contains more Vitamin B3Vitamin B3 +50.4%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B6Vitamin B6 +129%
Contains more Vitamin B12Vitamin B12 +3328.6%
Contains more FolateFolate +200%
~equal in Vitamin B2 ~0.076mg
~equal in Vitamin K ~0.1µg
~equal in Choline ~81mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 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 +25.5%
Contains more ProteinProtein +30.6%
Contains more FatsFats +141.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +720.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 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 -62.9%
Contains more Mono. FatMonounsaturated fat +161.3%
Contains more Poly. FatPolyunsaturated fat +63.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Octopus DV% diff.
Vitamin B12 1.05µg 36µg 1456%
Iron 0.49mg 9.54mg 113%
Selenium 37.6µg 89.6µg 95%
Copper 0.036mg 0.739mg 78%
Vitamin B6 0.283mg 0.648mg 28%
Zinc 0.58mg 3.36mg 25%
Phosphorus 138mg 279mg 20%
Sodium 78mg 460mg 17%
Vitamin B5 0.18mg 0.9mg 14%
Protein 22.83g 29.82g 14%
Cholesterol 55mg 96mg 14%
Potassium 244mg 630mg 11%
Calcium 14mg 106mg 9%
Vitamin C 1mg 8mg 8%
Vitamin A 14µg 90µg 8%
Vitamin B3 2.513mg 3.78mg 8%
Vitamin D 46IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Magnesium 42mg 60mg 4%
Folate 8µg 24µg 4%
Calories 105kcal 164kcal 3%
Vitamin B1 0.088mg 0.057mg 3%
Vitamin E 0.81mg 1.2mg 3%
Fats 0.86g 2.08g 2%
Manganese 0.02mg 0.047mg 1%
Saturated fat 0.168g 0.453g 1%
Carbs 0g 4.4g 1%
Polyunsaturated fat 0.292g 0.477g 1%
Monounsaturated fat 0.124g 0.324g 1%
Net carbs 0g 4.4g N/A
Vitamin B2 0.079mg 0.076mg 0%
Vitamin K 0.1µg 0.1µg 0%
Choline 83.7mg 81mg 0%
Tryptophan 0.256mg 0.334mg 0%
Threonine 1.001mg 1.283mg 0%
Isoleucine 1.052mg 1.298mg 0%
Leucine 1.856mg 2.099mg 0%
Lysine 2.097mg 2.228mg 0%
Methionine 0.676mg 0.673mg 0%
Phenylalanine 0.891mg 1.069mg 0%
Valine 1.176mg 1.303mg 0%
Histidine 0.672mg 0.573mg 0%
Omega-3 - EPA 0.004g 0.152g N/A
Omega-3 - DHA 0.154g 0.162g N/A
Omega-3 - DPA 0.013g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Octopus
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
30%
Cod
381%
Octopus
Minerals Daily Need Coverage Score
38%
Cod
150%
Octopus

Comparison summary

Which food is lower in glycemic index?
Octopus
Octopus is lower in glycemic index (difference - 0)
Which food is cheaper?
Octopus
Octopus is cheaper (difference - $1.3)
Which food is richer in minerals?
Octopus
Octopus is relatively richer in minerals
Which food is richer in vitamins?
Octopus
Octopus is relatively richer in vitamins
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 41mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 382mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 0.285g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.