Flatfish vs. Octopus — In-Depth Nutrition Comparison
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How are flatfish and octopus different?
- Flatfish is higher in vitamin D; however, octopus is richer in vitamin B12, iron, selenium, copper, vitamin B6, zinc, vitamin B3, and vitamin B5.
- Daily need coverage for vitamin B12 for octopus is 1445% higher.
- Flatfish has less cholesterol.
Fish, flatfish (flounder and sole species), cooked, dry heat and Mollusks, octopus, common, cooked, moist heat are the varieties used in this article.
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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.
Contains less SodiumSodium | -21.1% |
Contains more MagnesiumMagnesium | +172.7% |
Contains more CalciumCalcium | +324% |
Contains more PotassiumPotassium | +219.8% |
Contains more IronIron | +4047.8% |
Contains more CopperCopper | +3113% |
Contains more ZincZinc | +761.5% |
Contains more ManganeseManganese | +176.5% |
Contains more SeleniumSelenium | +174.8% |
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.
Contains more Vitamin DVitamin D | +∞% |
Contains more Vitamin CVitamin C | +∞% |
Contains more Vitamin AVitamin A | +650% |
Contains more Vitamin EVitamin E | +55.8% |
Contains more Vitamin B1Vitamin B1 | +119.2% |
Contains more Vitamin B2Vitamin B2 | +204% |
Contains more Vitamin B3Vitamin B3 | +195.8% |
Contains more Vitamin B5Vitamin B5 | +296.5% |
Contains more Vitamin B6Vitamin B6 | +463.5% |
Contains more Vitamin B12Vitamin B12 | +2648.1% |
Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Vitamin B12 | 1.31µg | 36µg | 1445% |
Iron | 0.23mg | 9.54mg | 116% |
Selenium | 32.6µg | 89.6µg | 104% |
Copper | 0.023mg | 0.739mg | 80% |
Vitamin B6 | 0.115mg | 0.648mg | 41% |
Protein | 15.24g | 29.82g | 29% |
Zinc | 0.39mg | 3.36mg | 27% |
Vitamin D | 3.5µg | 0µg | 18% |
Vitamin D | 139IU | 0IU | 17% |
Vitamin B3 | 1.278mg | 3.78mg | 16% |
Potassium | 197mg | 630mg | 13% |
Cholesterol | 56mg | 96mg | 13% |
Vitamin B5 | 0.227mg | 0.9mg | 13% |
Magnesium | 22mg | 60mg | 9% |
Vitamin C | 0mg | 8mg | 9% |
Vitamin A | 12µg | 90µg | 9% |
Calcium | 25mg | 106mg | 8% |
Folate | 6µg | 24µg | 5% |
Vitamin B2 | 0.025mg | 0.076mg | 4% |
Calories | 86kcal | 164kcal | 4% |
Sodium | 363mg | 460mg | 4% |
Phosphorus | 309mg | 279mg | 4% |
Vitamin B1 | 0.026mg | 0.057mg | 3% |
Vitamin E | 0.77mg | 1.2mg | 3% |
Manganese | 0.017mg | 0.047mg | 1% |
Carbs | 0g | 4.4g | 1% |
Monounsaturated fat | 0.657g | 0.324g | 1% |
Fats | 2.37g | 2.08g | 0% |
Net carbs | 0g | 4.4g | N/A |
Vitamin K | 0.1µg | 0.1µg | 0% |
Trans fat | 0.014g | N/A | |
Choline | 79.9mg | 81mg | 0% |
Saturated fat | 0.542g | 0.453g | 0% |
Polyunsaturated fat | 0.459g | 0.477g | 0% |
Tryptophan | 0.197mg | 0.334mg | 0% |
Threonine | 0.719mg | 1.283mg | 0% |
Isoleucine | 0.754mg | 1.298mg | 0% |
Leucine | 1.335mg | 2.099mg | 0% |
Lysine | 1.561mg | 2.228mg | 0% |
Methionine | 0.56mg | 0.673mg | 0% |
Phenylalanine | 0.624mg | 1.069mg | 0% |
Valine | 0.8mg | 1.303mg | 0% |
Histidine | 0.374mg | 0.573mg | 0% |
Omega-3 - EPA | 0.168g | 0.152g | N/A |
Omega-3 - DHA | 0.132g | 0.162g | N/A |
Omega-3 - DPA | 0.034g | 0.012g | N/A |
Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains more FatsFats | +13.9% |
Contains more WaterWater | +34.1% |
Contains more ProteinProtein | +95.7% |
Contains more CarbsCarbs | +∞% |
Contains more OtherOther | +150% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains more Mono. FatMonounsaturated fat | +102.8% |
Contains less Sat. FatSaturated fat | -16.4% |
~equal in
Polyunsaturated fat
~0.477g