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  6. Flatfish vs. Octopus

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.

Infographic

Flatfish vs Octopus infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
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 -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%
~equal in Phosphorus ~279mg

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% 53% 4% 15% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5%
Octopus
Octopus
10
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 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%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Flatfish Octopus 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* 139 IU 0 IU 17%
Vitamin B3 1.278mg 3.78mg 16%
Cholesterol 56mg 96mg 13%
Potassium 197mg 630mg 13%
Vitamin B5 0.227mg 0.9mg 13%
Vitamin C 0mg 8mg 9%
Magnesium 22mg 60mg 9%
Vitamin A 12µg 90µg 9%
Calcium 25mg 106mg 8%
Folate 6µg 24µg 5%
Calories 86kcal 164kcal 4%
Phosphorus 309mg 279mg 4%
Sodium 363mg 460mg 4%
Vitamin B2 0.025mg 0.076mg 4%
Vitamin E 0.77mg 1.2mg 3%
Vitamin B1 0.026mg 0.057mg 3%
Carbs 0g 4.4g 1%
Manganese 0.017mg 0.047mg 1%
Monounsaturated fat 0.657g 0.324g 1%
Protein per 100 calories 18g 18g N/A
Calories per 10 g protein 56kcal 55kcal N/A
Weight per 100 calories 116g 61g N/A
Fats 2.37g 2.08g 0%
Unsaturated / Saturated Fat ratio 2.1 1.8 N/A
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
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 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 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
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 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 more Mono. FatMonounsaturated fat +102.8%
Contains less Sat. FatSaturated fat -16.4%
~equal in Polyunsaturated fat ~0.477g

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.