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  6. Mackerel vs. Octopus

Mackerel vs. Octopus — In-Depth Nutrition Comparison

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What are the differences between Mackerel and Octopus?

  • Mackerel is higher in Vitamin B2, and Vitamin B3, yet Octopus is higher in Vitamin B12, Iron, Copper, Selenium, Zinc, and Vitamin B6.
  • Octopus's daily need coverage for Vitamin B12 is 708% more.
  • Mackerel has 9 times more Saturated Fat than Octopus. While Mackerel has 4.176g of Saturated Fat, Octopus has only 0.453g.

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

Infographic

Mackerel 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.
Mackerel
Mackerel
2
:
8
Octopus
Octopus
Contains more Magnesium +61.7%
Contains less Sodium -82%
Contains more Calcium +606.7%
Contains more Iron +507.6%
Contains more Potassium +57.1%
Contains more Zinc +257.4%
Contains more Copper +686.2%
Contains more Manganese +135%
Contains more Selenium +73.6%
Equal in Phosphorus - 279
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Contains more Magnesium +61.7%
Contains less Sodium -82%
Contains more Calcium +606.7%
Contains more Iron +507.6%
Contains more Potassium +57.1%
Contains more Zinc +257.4%
Contains more Copper +686.2%
Contains more Manganese +135%
Contains more Selenium +73.6%
Equal in Phosphorus - 279

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.
Mackerel
Mackerel
4
:
8
Octopus
Octopus
Contains more Vitamin B1 +178.9%
Contains more Vitamin B2 +442.1%
Contains more Vitamin B3 +81.2%
Contains more Vitamin A +66.7%
Contains more Vitamin C +1900%
Contains more Vitamin B6 +40.9%
Contains more Folate +1100%
Contains more Vitamin B12 +89.5%
Equal in Vitamin B5 - 0.9
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Octopus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 24% 0% 27% 15% 18% 71% 54% 150% 18% 4500% 1%
Contains more Vitamin B1 +178.9%
Contains more Vitamin B2 +442.1%
Contains more Vitamin B3 +81.2%
Contains more Vitamin A +66.7%
Contains more Vitamin C +1900%
Contains more Vitamin B6 +40.9%
Contains more Folate +1100%
Contains more Vitamin B12 +89.5%
Equal in Vitamin B5 - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
3
Octopus
Octopus
Contains more Fats +756.3%
Contains more Other +58.4%
Contains more Protein +25%
Contains more Carbs +∞%
Contains more Water +13.6%
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Octopus
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 Fats +756.3%
Contains more Other +58.4%
Contains more Protein +25%
Contains more Carbs +∞%
Contains more Water +13.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Octopus
Octopus
Contains more Monounsaturated Fat +2062.3%
Contains more Polyunsaturated fat +801.5%
Contains less Saturated Fat -89.2%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Contains more Monounsaturated Fat +2062.3%
Contains more Polyunsaturated fat +801.5%
Contains less Saturated Fat -89.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Octopus Opinion
Net carbs 0g 4.4g Octopus
Protein 23.85g 29.82g Octopus
Fats 17.81g 2.08g Mackerel
Carbs 0g 4.4g Octopus
Calories 262kcal 164kcal Mackerel
Calcium 15mg 106mg Octopus
Iron 1.57mg 9.54mg Octopus
Magnesium 97mg 60mg Mackerel
Phosphorus 278mg 279mg Octopus
Potassium 401mg 630mg Octopus
Sodium 83mg 460mg Mackerel
Zinc 0.94mg 3.36mg Octopus
Copper 0.094mg 0.739mg Octopus
Manganese 0.02mg 0.047mg Octopus
Selenium 51.6µg 89.6µg Octopus
Vitamin A 180IU 300IU Octopus
Vitamin A RAE 54µg 90µg Octopus
Vitamin E 1.2mg Octopus
Vitamin C 0.4mg 8mg Octopus
Vitamin B1 0.159mg 0.057mg Mackerel
Vitamin B2 0.412mg 0.076mg Mackerel
Vitamin B3 6.85mg 3.78mg Mackerel
Vitamin B5 0.99mg 0.9mg Mackerel
Vitamin B6 0.46mg 0.648mg Octopus
Folate 2µg 24µg Octopus
Vitamin B12 19µg 36µg Octopus
Vitamin K 0.1µg Octopus
Tryptophan 0.267mg 0.334mg Octopus
Threonine 1.045mg 1.283mg Octopus
Isoleucine 1.099mg 1.298mg Octopus
Leucine 1.938mg 2.099mg Octopus
Lysine 2.19mg 2.228mg Octopus
Methionine 0.706mg 0.673mg Mackerel
Phenylalanine 0.931mg 1.069mg Octopus
Valine 1.228mg 1.303mg Octopus
Histidine 0.702mg 0.573mg Mackerel
Cholesterol 75mg 96mg Mackerel
Saturated Fat 4.176g 0.453g Octopus
Omega-3 - DHA 0.699g 0.162g Mackerel
Omega-3 - EPA 0.504g 0.152g Mackerel
Omega-3 - DPA 0.106g 0.012g Mackerel
Monounsaturated Fat 7.006g 0.324g Mackerel
Polyunsaturated fat 4.3g 0.477g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Octopus
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
235%
Mackerel
408%
Octopus
Minerals Daily Need Coverage Score
64%
Mackerel
150%
Octopus

Comparison summary

Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 3.723g)
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 - $7)
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 Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 377mg)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 21mg)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.