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  6. Salmon vs. Octopus

Salmon vs. Octopus — In-Depth Nutrition Comparison

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What are the differences between Salmon and Octopus?

  • Salmon is higher in Vitamin D, Vitamin B3, Vitamin B1, and Vitamin B5, yet Octopus is higher in Vitamin B12, Iron, Selenium, Copper, and Zinc.
  • Octopus's daily need coverage for Vitamin B12 is 1383% more.
  • The amount of Sodium in Salmon is lower.

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

Infographic

Salmon 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.
Salmon
Salmon
1
:
9
Octopus
Octopus
Contains less Sodium -86.7%
Contains more Calcium +606.7%
Contains more Iron +2705.9%
Contains more Magnesium +100%
Contains more Phosphorus +10.7%
Contains more Potassium +64.1%
Contains more Zinc +681.4%
Contains more Copper +1408.2%
Contains more Manganese +193.8%
Contains more Selenium +116.4%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Contains less Sodium -86.7%
Contains more Calcium +606.7%
Contains more Iron +2705.9%
Contains more Magnesium +100%
Contains more Phosphorus +10.7%
Contains more Potassium +64.1%
Contains more Zinc +681.4%
Contains more Copper +1408.2%
Contains more Manganese +193.8%
Contains more Selenium +116.4%

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.
Salmon
Salmon
6
:
5
Octopus
Octopus
Contains more Vitamin D +∞%
Contains more Vitamin B1 +496.5%
Contains more Vitamin B2 +77.6%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B5 +63.9%
Contains more Folate +41.7%
Contains more Vitamin A +30.4%
Contains more Vitamin C +116.2%
Contains more Vitamin B12 +1185.7%
Equal in Vitamin E - 1.2
Equal in Vitamin B6 - 0.648
Equal in Vitamin K - 0.1
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 D +∞%
Contains more Vitamin B1 +496.5%
Contains more Vitamin B2 +77.6%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B5 +63.9%
Contains more Folate +41.7%
Contains more Vitamin A +30.4%
Contains more Vitamin C +116.2%
Contains more Vitamin B12 +1185.7%
Equal in Vitamin E - 1.2
Equal in Vitamin B6 - 0.648
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
:
3
Octopus
Octopus
Contains more Fats +493.8%
Contains more Protein +34.9%
Contains more Carbs +∞%
Contains more Other +300%
Equal in Water - 60.5
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +493.8%
Contains more Protein +34.9%
Contains more Carbs +∞%
Contains more Other +300%
Equal in Water - 60.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Octopus
Octopus
Contains more Monounsaturated Fat +1190.4%
Contains more Polyunsaturated fat +854.5%
Contains less Saturated Fat -81.1%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Contains more Monounsaturated Fat +1190.4%
Contains more Polyunsaturated fat +854.5%
Contains less Saturated Fat -81.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Octopus Opinion
Net carbs 0g 4.4g Octopus
Protein 22.1g 29.82g Octopus
Fats 12.35g 2.08g Salmon
Carbs 0g 4.4g Octopus
Calories 206kcal 164kcal Salmon
Calcium 15mg 106mg Octopus
Iron 0.34mg 9.54mg Octopus
Magnesium 30mg 60mg Octopus
Phosphorus 252mg 279mg Octopus
Potassium 384mg 630mg Octopus
Sodium 61mg 460mg Salmon
Zinc 0.43mg 3.36mg Octopus
Copper 0.049mg 0.739mg Octopus
Manganese 0.016mg 0.047mg Octopus
Selenium 41.4µg 89.6µg Octopus
Vitamin A 230IU 300IU Octopus
Vitamin A RAE 69µg 90µg Octopus
Vitamin E 1.14mg 1.2mg Octopus
Vitamin D 526IU 0IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 8mg Octopus
Vitamin B1 0.34mg 0.057mg Salmon
Vitamin B2 0.135mg 0.076mg Salmon
Vitamin B3 8.045mg 3.78mg Salmon
Vitamin B5 1.475mg 0.9mg Salmon
Vitamin B6 0.647mg 0.648mg Octopus
Folate 34µg 24µg Salmon
Vitamin B12 2.8µg 36µg Octopus
Vitamin K 0.1µg 0.1µg
Tryptophan 0.248mg 0.334mg Octopus
Threonine 0.969mg 1.283mg Octopus
Isoleucine 1.018mg 1.298mg Octopus
Leucine 1.796mg 2.099mg Octopus
Lysine 2.03mg 2.228mg Octopus
Methionine 0.654mg 0.673mg Octopus
Phenylalanine 0.863mg 1.069mg Octopus
Valine 1.139mg 1.303mg Octopus
Histidine 0.651mg 0.573mg Salmon
Cholesterol 63mg 96mg Salmon
Saturated Fat 2.397g 0.453g Octopus
Omega-3 - DHA 1.457g 0.162g Salmon
Omega-3 - EPA 0.69g 0.152g Salmon
Omega-3 - DPA 0.17g 0.012g Salmon
Monounsaturated Fat 4.181g 0.324g Salmon
Polyunsaturated fat 4.553g 0.477g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon 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
110%
Salmon
408%
Octopus
Minerals Daily Need Coverage Score
44%
Salmon
150%
Octopus

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 399mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 1.944g)
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 - $13)
Which food is richer in minerals?
Octopus
Octopus is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.