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  6. Octopus vs. Abalone

Octopus vs. Abalone — In-Depth Nutrition Comparison

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What are the main differences between Octopus and Abalone?

  • Octopus is richer in Vitamin B12, Iron, Selenium, Copper, Vitamin B6, Zinc, Vitamin B3, and Potassium, yet Abalone is richer in Vitamin B5, and Vitamin B1.
  • Octopus's daily need coverage for Vitamin B12 is 1471% higher.
  • Octopus has 4 times more Vitamin B6 than Abalone. Octopus has 0.648mg of Vitamin B6, while Abalone has 0.15mg.

We used Mollusks, octopus, common, cooked, moist heat and Mollusks, abalone, mixed species, cooked, fried types in this comparison.

Infographic

Octopus vs Abalone 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.
Octopus
Octopus
9
:
1
Abalone
Abalone
Contains more Calcium +186.5%
Contains more Iron +151.1%
Contains more Phosphorus +28.6%
Contains more Potassium +121.8%
Contains less Sodium -22.2%
Contains more Zinc +253.7%
Contains more Copper +224.1%
Contains more Selenium +73%
Contains more Manganese +48.9%
Equal in Magnesium - 56
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Abalone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 143% 40% 93% 26% 78% 26% 76% 10% 283%
Contains more Calcium +186.5%
Contains more Iron +151.1%
Contains more Phosphorus +28.6%
Contains more Potassium +121.8%
Contains less Sodium -22.2%
Contains more Zinc +253.7%
Contains more Copper +224.1%
Contains more Selenium +73%
Contains more Manganese +48.9%
Equal in Magnesium - 56

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.
Octopus
Octopus
9
:
3
Abalone
Abalone
Contains more Vitamin A +5900%
Contains more Vitamin C +344.4%
Contains more Vitamin B3 +98.9%
Contains more Vitamin B6 +332%
Contains more Folate +71.4%
Contains more Vitamin B12 +5117.4%
Contains more Vitamin B1 +286%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B5 +218.9%
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%
Abalone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 56% 30% 36% 173% 35% 11% 87% 0%
Contains more Vitamin A +5900%
Contains more Vitamin C +344.4%
Contains more Vitamin B3 +98.9%
Contains more Vitamin B6 +332%
Contains more Folate +71.4%
Contains more Vitamin B12 +5117.4%
Contains more Vitamin B1 +286%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B5 +218.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Octopus
Octopus
3
:
2
Abalone
Abalone
Contains more Protein +51.9%
Contains more Other +31.1%
Contains more Fats +226%
Contains more Carbs +151.1%
Equal in Water - 60.1
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
Abalone
20% 7% 11% 60% 2%
Protein: 19.63 g
Fats: 6.78 g
Carbs: 11.05 g
Water: 60.1 g
Other: 2.44 g
Contains more Protein +51.9%
Contains more Other +31.1%
Contains more Fats +226%
Contains more Carbs +151.1%
Equal in Water - 60.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Octopus
Octopus
1
:
2
Abalone
Abalone
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +746%
Contains more Polyunsaturated fat +251.4%
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Abalone
27% 45% 28%
Saturated Fat: 1.646 g
Monounsaturated Fat: 2.741 g
Polyunsaturated fat: 1.676 g
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +746%
Contains more Polyunsaturated fat +251.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Octopus Abalone Opinion
Net carbs 4.4g 11.05g Abalone
Protein 29.82g 19.63g Octopus
Fats 2.08g 6.78g Abalone
Carbs 4.4g 11.05g Abalone
Calories 164kcal 189kcal Abalone
Calcium 106mg 37mg Octopus
Iron 9.54mg 3.8mg Octopus
Magnesium 60mg 56mg Octopus
Phosphorus 279mg 217mg Octopus
Potassium 630mg 284mg Octopus
Sodium 460mg 591mg Octopus
Zinc 3.36mg 0.95mg Octopus
Copper 0.739mg 0.228mg Octopus
Manganese 0.047mg 0.07mg Abalone
Selenium 89.6µg 51.8µg Octopus
Vitamin A 300IU 5IU Octopus
Vitamin A RAE 90µg 2µg Octopus
Vitamin E 1.2mg Octopus
Vitamin C 8mg 1.8mg Octopus
Vitamin B1 0.057mg 0.22mg Abalone
Vitamin B2 0.076mg 0.13mg Abalone
Vitamin B3 3.78mg 1.9mg Octopus
Vitamin B5 0.9mg 2.87mg Abalone
Vitamin B6 0.648mg 0.15mg Octopus
Folate 24µg 14µg Octopus
Vitamin B12 36µg 0.69µg Octopus
Vitamin K 0.1µg Octopus
Tryptophan 0.334mg 0.224mg Octopus
Threonine 1.283mg 0.838mg Octopus
Isoleucine 1.298mg 0.854mg Octopus
Leucine 2.099mg 1.386mg Octopus
Lysine 2.228mg 1.433mg Octopus
Methionine 0.673mg 0.441mg Octopus
Phenylalanine 1.069mg 0.715mg Octopus
Valine 1.303mg 0.86mg Octopus
Histidine 0.573mg 0.378mg Octopus
Cholesterol 96mg 94mg Abalone
Saturated Fat 0.453g 1.646g Octopus
Omega-3 - DHA 0.162g Octopus
Omega-3 - EPA 0.152g 0.054g Octopus
Omega-3 - DPA 0.012g 0.046g Abalone
Monounsaturated Fat 0.324g 2.741g Abalone
Polyunsaturated fat 0.477g 1.676g Abalone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Octopus Abalone
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
408%
Octopus
36%
Abalone
Minerals Daily Need Coverage Score
150%
Octopus
78%
Abalone

Comparison summary

Which food contains less Sodium?
Octopus
Octopus contains less Sodium (difference - 131mg)
Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 1.193g)
Which food is richer in minerals?
Octopus
Octopus is relatively richer in minerals
Which food is richer in vitamins?
Octopus
Octopus is relatively richer in vitamins
Which food is lower in Sugar?
Abalone
Abalone is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Abalone
Abalone is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/nutrients
  2. Abalone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174213/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.