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Monkfish vs. Octopus — In-Depth Nutrition Comparison

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Summary of differences between Monkfish and Octopus

  • The amount of Vitamin B12, Iron, Copper, Selenium, Vitamin B6, Zinc, Vitamin B5, and Calcium in Octopus is higher than in Monkfish.
  • Octopus covers your daily need of Vitamin B12 1457% more than Monkfish.
  • The amount of Cholesterol in Monkfish is lower.

These are the specific foods used in this comparison Fish, monkfish, cooked, dry heat and Mollusks, octopus, common, cooked, moist heat.

Infographic

Monkfish 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.
Contains less Sodium -95%
Contains more Calcium +960%
Contains more Iron +2226.8%
Contains more Magnesium +122.2%
Contains more Potassium +22.8%
Contains more Zinc +534%
Contains more Copper +1952.8%
Contains more Manganese +51.6%
Contains more Selenium +91.5%
Equal in Phosphorus - 279
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 16% 20% 110% 46% 3% 15% 12% 5% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Contains less Sodium -95%
Contains more Calcium +960%
Contains more Iron +2226.8%
Contains more Magnesium +122.2%
Contains more Potassium +22.8%
Contains more Zinc +534%
Contains more Copper +1952.8%
Contains more Manganese +51.6%
Contains more Selenium +91.5%
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.
:
13
Octopus
Contains more Vitamin A +552.2%
Contains more Vitamin C +700%
Contains more Vitamin B1 +96.6%
Contains more Vitamin B3 +47.8%
Contains more Vitamin B5 +420.2%
Contains more Vitamin B6 +133.9%
Contains more Folate +200%
Contains more Vitamin B12 +3361.5%
Equal in Vitamin B2 - 0.076
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 4% 8% 17% 48% 11% 64% 6% 130% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 24% 0% 27% 15% 18% 71% 54% 150% 18% 4500% 45% 1%
Contains more Vitamin A +552.2%
Contains more Vitamin C +700%
Contains more Vitamin B1 +96.6%
Contains more Vitamin B3 +47.8%
Contains more Vitamin B5 +420.2%
Contains more Vitamin B6 +133.9%
Contains more Folate +200%
Contains more Vitamin B12 +3361.5%
Equal in Vitamin B2 - 0.076

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +29.8%
Contains more Protein +60.7%
Contains more Carbs +∞%
Contains more Other +226.5%
Equal in Fats - 2.08
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 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 Water +29.8%
Contains more Protein +60.7%
Contains more Carbs +∞%
Contains more Other +226.5%
Equal in Fats - 2.08

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Monkfish Octopus Opinion
Net carbs 0g 4.4g Octopus
Protein 18.56g 29.82g Octopus
Fats 1.95g 2.08g Octopus
Carbs 0g 4.4g Octopus
Calories 97kcal 164kcal Octopus
Calcium 10mg 106mg Octopus
Iron 0.41mg 9.54mg Octopus
Magnesium 27mg 60mg Octopus
Phosphorus 256mg 279mg Octopus
Potassium 513mg 630mg Octopus
Sodium 23mg 460mg Monkfish
Zinc 0.53mg 3.36mg Octopus
Copper 0.036mg 0.739mg Octopus
Manganese 0.031mg 0.047mg Octopus
Selenium 46.8µg 89.6µg Octopus
Vitamin A 46IU 300IU Octopus
Vitamin A RAE 14µg 90µg Octopus
Vitamin E 1.2mg Octopus
Vitamin C 1mg 8mg Octopus
Vitamin B1 0.029mg 0.057mg Octopus
Vitamin B2 0.073mg 0.076mg Octopus
Vitamin B3 2.558mg 3.78mg Octopus
Vitamin B5 0.173mg 0.9mg Octopus
Vitamin B6 0.277mg 0.648mg Octopus
Folate 8µg 24µg Octopus
Vitamin B12 1.04µg 36µg Octopus
Choline 81mg Octopus
Vitamin K 0.1µg Octopus
Tryptophan 0.208mg 0.334mg Octopus
Threonine 0.814mg 1.283mg Octopus
Isoleucine 0.855mg 1.298mg Octopus
Leucine 1.509mg 2.099mg Octopus
Lysine 1.705mg 2.228mg Octopus
Methionine 0.549mg 0.673mg Octopus
Phenylalanine 0.725mg 1.069mg Octopus
Valine 0.956mg 1.303mg Octopus
Histidine 0.547mg 0.573mg Octopus
Cholesterol 32mg 96mg Monkfish
Saturated Fat 0.453g Monkfish
Omega-3 - DHA 0.162g Octopus
Omega-3 - EPA 0.152g Octopus
Omega-3 - DPA 0.012g Octopus
Monounsaturated Fat 0.324g Octopus
Polyunsaturated fat 0.477g Octopus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monkfish 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
22%
Monkfish
380%
Octopus
Minerals Daily Need Coverage Score
48%
Monkfish
150%
Octopus

Comparison summary

Which food is richer in minerals?
Octopus
Octopus is relatively richer in minerals
Which food is lower in glycemic index?
Octopus
Octopus is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Octopus
Octopus is relatively richer in vitamins
Which food is lower in Sugar?
Monkfish
Monkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish
Monkfish contains less Sodium (difference - 437mg)
Which food is lower in Cholesterol?
Monkfish
Monkfish is lower in Cholesterol (difference - 64mg)
Which food is lower in Saturated Fat?
Monkfish
Monkfish is lower in Saturated Fat (difference - 0.453g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/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.