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  6. Mussels vs. Octopus

Mussels vs. Octopus — In-Depth Nutrition Comparison

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A recap on differences between Mussels and Octopus

  • Mussels has more Manganese, Vitamin B2, Vitamin B1, and Folate, however, Octopus is higher in Vitamin B12, Copper, Vitamin B6, Iron, and Potassium.
  • Octopus covers your daily Vitamin B12 needs 500% more than Mussels.
  • Octopus contains 145 times less Manganese than Mussels. Mussels contains 6.8mg of Manganese, while Octopus contains 0.047mg.
  • Mussels has less Cholesterol.

Food varieties used in this article are Mollusks, mussel, blue, cooked, moist heat and Mollusks, octopus, common, cooked, moist heat.

Infographic

Mussels 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.
Mussels
Mussels
3
:
6
Octopus
Octopus
Contains less Sodium -19.8%
Contains more Manganese +14368.1%
Contains more Calcium +221.2%
Contains more Iron +42%
Contains more Magnesium +62.2%
Contains more Potassium +135.1%
Contains more Zinc +25.8%
Contains more Copper +396%
Equal in Phosphorus - 279
Equal in Selenium - 89.6
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Contains less Sodium -19.8%
Contains more Manganese +14368.1%
Contains more Calcium +221.2%
Contains more Iron +42%
Contains more Magnesium +62.2%
Contains more Potassium +135.1%
Contains more Zinc +25.8%
Contains more Copper +396%
Equal in Phosphorus - 279
Equal in Selenium - 89.6

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.
Mussels
Mussels
6
:
6
Octopus
Octopus
Contains more Vitamin C +70%
Contains more Vitamin B1 +426.3%
Contains more Vitamin B2 +452.6%
Contains more Folate +216.7%
Contains more Vitamin B3 +26%
Contains more Vitamin B6 +548%
Contains more Vitamin B12 +50%
Equal in Vitamin A - 300
Equal in Vitamin B5 - 0.9
Mussels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 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 C +70%
Contains more Vitamin B1 +426.3%
Contains more Vitamin B2 +452.6%
Contains more Folate +216.7%
Contains more Vitamin B3 +26%
Contains more Vitamin B6 +548%
Contains more Vitamin B12 +50%
Equal in Vitamin A - 300
Equal in Vitamin B5 - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mussels
Mussels
3
:
2
Octopus
Octopus
Contains more Fats +115.4%
Contains more Carbs +68%
Contains more Protein +25.3%
Equal in Water - 60.5
Equal in Other - 3.2
Mussels
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 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 +115.4%
Contains more Carbs +68%
Contains more Protein +25.3%
Equal in Water - 60.5
Equal in Other - 3.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mussels
Mussels
2
:
1
Octopus
Octopus
Contains more Monounsaturated Fat +213%
Contains more Polyunsaturated fat +154.1%
Contains less Saturated Fat -46.7%
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Contains more Monounsaturated Fat +213%
Contains more Polyunsaturated fat +154.1%
Contains less Saturated Fat -46.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Octopus Opinion
Net carbs 7.39g 4.4g Mussels
Protein 23.8g 29.82g Octopus
Fats 4.48g 2.08g Mussels
Carbs 7.39g 4.4g Mussels
Calories 172kcal 164kcal Mussels
Calcium 33mg 106mg Octopus
Iron 6.72mg 9.54mg Octopus
Magnesium 37mg 60mg Octopus
Phosphorus 285mg 279mg Mussels
Potassium 268mg 630mg Octopus
Sodium 369mg 460mg Mussels
Zinc 2.67mg 3.36mg Octopus
Copper 0.149mg 0.739mg Octopus
Manganese 6.8mg 0.047mg Mussels
Selenium 89.6µg 89.6µg
Vitamin A 304IU 300IU Mussels
Vitamin A RAE 91µg 90µg Mussels
Vitamin E 1.2mg Octopus
Vitamin C 13.6mg 8mg Mussels
Vitamin B1 0.3mg 0.057mg Mussels
Vitamin B2 0.42mg 0.076mg Mussels
Vitamin B3 3mg 3.78mg Octopus
Vitamin B5 0.95mg 0.9mg Mussels
Vitamin B6 0.1mg 0.648mg Octopus
Folate 76µg 24µg Mussels
Vitamin B12 24µg 36µg Octopus
Vitamin K 0.1µg Octopus
Tryptophan 0.267mg 0.334mg Octopus
Threonine 1.025mg 1.283mg Octopus
Isoleucine 1.036mg 1.298mg Octopus
Leucine 1.676mg 2.099mg Octopus
Lysine 1.779mg 2.228mg Octopus
Methionine 0.537mg 0.673mg Octopus
Phenylalanine 0.853mg 1.069mg Octopus
Valine 1.04mg 1.303mg Octopus
Histidine 0.457mg 0.573mg Octopus
Cholesterol 56mg 96mg Mussels
Saturated Fat 0.85g 0.453g Octopus
Omega-3 - DHA 0.506g 0.162g Mussels
Omega-3 - EPA 0.276g 0.152g Mussels
Omega-3 - DPA 0.044g 0.012g Mussels
Monounsaturated Fat 1.014g 0.324g Mussels
Polyunsaturated fat 1.212g 0.477g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels 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
286%
Mussels
408%
Octopus
Minerals Daily Need Coverage Score
198%
Mussels
150%
Octopus

Comparison summary

Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 0.397g)
Which food is lower in glycemic index?
Octopus
Octopus is lower in glycemic index (difference - 50)
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 lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mussels
Mussels contains less Sodium (difference - 91mg)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 40mg)
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.