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Octopus vs. Bluefish — In-Depth Nutrition Comparison

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How are octopus and bluefish different?

  • Octopus is higher in vitamin B12, iron, selenium, copper, zinc, vitamin B6, calcium, and vitamin C; however, bluefish is richer in vitamin B3.
  • Daily need coverage for vitamin B12 for octopus is 1241% higher.
  • Bluefish has less sodium.

Mollusks, octopus, common, cooked, moist heat and Fish, bluefish, cooked, dry heat are the varieties used in this article.

Infographic

Octopus vs Bluefish 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 2.7% 42% 23% 23% 28% 125% 10% 3.5% 255%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +1077.8%
Contains more PotassiumPotassium +32.1%
Contains more IronIron +1438.7%
Contains more CopperCopper +986.8%
Contains more ZincZinc +223.1%
Contains more ManganeseManganese +74.1%
Contains more SeleniumSelenium +91.5%
Contains less SodiumSodium -83.3%
~equal in Phosphorus ~291mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 27% 30% 24% 0% 14% 18% 71% 54% 150% 4500% 0.25% 18% 44%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 46% 0% 0% 17% 22% 136% 57% 107% 778% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +39.7%
Contains more Vitamin B12Vitamin B12 +478.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1100%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +53.3%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more Vitamin B2Vitamin B2 +27.6%
Contains more Vitamin B3Vitamin B3 +91.7%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.955mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 5% 63% 6%
Protein: 25.69 g
Fats: 5.44 g
Carbs: 0 g
Water: 62.64 g
Other: 6.23 g
Contains more ProteinProtein +16.1%
Contains more CarbsCarbs +∞%
Contains more FatsFats +161.5%
Contains more OtherOther +94.7%
~equal in Water ~62.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 26% 38%
Saturated fat: Sat. Fat 0.453 g
Monounsaturated fat: Mono. Fat 0.324 g
Polyunsaturated fat: Poly. Fat 0.477 g
24% 48% 28%
Saturated fat: Sat. Fat 1.172 g
Monounsaturated fat: Mono. Fat 2.297 g
Polyunsaturated fat: Poly. Fat 1.358 g
Contains less Sat. FatSaturated fat -61.3%
Contains more Mono. FatMonounsaturated fat +609%
Contains more Poly. FatPolyunsaturated fat +184.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Octopus Bluefish DV% diff.
Vitamin B12 36µg 6.22µg 1241%
Iron 9.54mg 0.62mg 112%
Selenium 89.6µg 46.8µg 78%
Copper 0.739mg 0.068mg 75%
Vitamin B3 3.78mg 7.247mg 22%
Zinc 3.36mg 1.04mg 21%
Sodium 460mg 77mg 17%
Choline 81mg 15%
Vitamin B6 0.648mg 0.464mg 14%
Calcium 106mg 9mg 10%
Vitamin C 8mg 0mg 9%
Protein 29.82g 25.69g 8%
Vitamin E 1.2mg 8%
Cholesterol 96mg 76mg 7%
Folate 24µg 2µg 6%
Polyunsaturated fat 0.477g 1.358g 6%
Potassium 630mg 477mg 5%
Monounsaturated fat 0.324g 2.297g 5%
Fats 2.08g 5.44g 5%
Vitamin A 90µg 138µg 5%
Magnesium 60mg 42mg 4%
Saturated fat 0.453g 1.172g 3%
Vitamin B2 0.076mg 0.097mg 2%
Phosphorus 279mg 291mg 2%
Vitamin B5 0.9mg 0.955mg 1%
Vitamin B1 0.057mg 0.067mg 1%
Carbs 4.4g 0g 1%
Manganese 0.047mg 0.027mg 1%
Calories 164kcal 159kcal 0%
Net carbs 4.4g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.334mg 0.288mg 0%
Threonine 1.283mg 1.126mg 0%
Isoleucine 1.298mg 1.184mg 0%
Leucine 2.099mg 2.088mg 0%
Lysine 2.228mg 2.36mg 0%
Methionine 0.673mg 0.76mg 0%
Phenylalanine 1.069mg 1.003mg 0%
Valine 1.303mg 1.324mg 0%
Histidine 0.573mg 0.756mg 0%
Omega-3 - EPA 0.152g 0.323g N/A
Omega-3 - DHA 0.162g 0.665g N/A
Omega-3 - DPA 0.012g 0.079g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Octopus Bluefish
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
381%
Octopus
90%
Bluefish
Minerals Daily Need Coverage Score
150%
Octopus
54%
Bluefish

Comparison summary

Which food is lower in Saturated fat?
Octopus
Octopus is lower in Saturated fat (difference - 0.719g)
Which food is lower in glycemic index?
Octopus
Octopus is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Octopus
Octopus is relatively richer in minerals
Which food is lower in Cholesterol?
Bluefish
Bluefish is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Bluefish
Bluefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bluefish
Bluefish contains less Sodium (difference - 383mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/nutrients
  2. Bluefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174229/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.