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  6. Octopus vs. Salmon

Octopus vs. Salmon — In-Depth Nutrition Comparison

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What are the differences between Octopus and Salmon?

  • Octopus is higher in Vitamin B12, Iron, Selenium, Copper, and Zinc, yet Salmon is higher in Vitamin D, Vitamin B3, Vitamin B1, and Vitamin B5.
  • Octopus's daily need coverage for Vitamin B12 is 1383% more.
  • Octopus has 28 times more Iron than Salmon. While Octopus has 9.54mg of Iron, Salmon has only 0.34mg.
  • The amount of Sodium in Salmon is lower.

We used Mollusks, octopus, common, cooked, moist heat and Fish, salmon, Atlantic, farmed, cooked, dry heat types in this article.

Infographic

Octopus vs Salmon 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
Salmon
Salmon
Contains more Calcium +606.7%
Contains more Iron +2705.9%
Contains more Magnesium +100%
Contains more Phosphorus +10.7%
Contains more Potassium +64.1%
Contains more Zinc +681.4%
Contains more Copper +1408.2%
Contains more Manganese +193.8%
Contains more Selenium +116.4%
Contains less Sodium -86.7%
Equal in Phosphorus - 252
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +606.7%
Contains more Iron +2705.9%
Contains more Magnesium +100%
Contains more Phosphorus +10.7%
Contains more Potassium +64.1%
Contains more Zinc +681.4%
Contains more Copper +1408.2%
Contains more Manganese +193.8%
Contains more Selenium +116.4%
Contains less Sodium -86.7%
Equal in Phosphorus - 252

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
5
:
6
Salmon
Salmon
Contains more Vitamin A +30.4%
Contains more Vitamin C +116.2%
Contains more Vitamin B12 +1185.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +496.5%
Contains more Vitamin B2 +77.6%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B5 +63.9%
Contains more Folate +41.7%
Equal in Vitamin E - 1.14
Equal in Vitamin B6 - 0.647
Equal in Vitamin K - 0.1
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%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin A +30.4%
Contains more Vitamin C +116.2%
Contains more Vitamin B12 +1185.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +496.5%
Contains more Vitamin B2 +77.6%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B5 +63.9%
Contains more Folate +41.7%
Equal in Vitamin E - 1.14
Equal in Vitamin B6 - 0.647
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Octopus
Octopus
3
:
2
Salmon
Salmon
Contains more Protein +34.9%
Contains more Carbs +∞%
Contains more Other +300%
Contains more Fats +493.8%
Equal in Water - 64.75
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
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Protein +34.9%
Contains more Carbs +∞%
Contains more Other +300%
Contains more Fats +493.8%
Equal in Water - 64.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Octopus
Octopus
1
:
2
Salmon
Salmon
Contains less Saturated Fat -81.1%
Contains more Monounsaturated Fat +1190.4%
Contains more Polyunsaturated fat +854.5%
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -81.1%
Contains more Monounsaturated Fat +1190.4%
Contains more Polyunsaturated fat +854.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Octopus Salmon Opinion
Net carbs 4.4g 0g Octopus
Protein 29.82g 22.1g Octopus
Fats 2.08g 12.35g Salmon
Carbs 4.4g 0g Octopus
Calories 164kcal 206kcal Salmon
Calcium 106mg 15mg Octopus
Iron 9.54mg 0.34mg Octopus
Magnesium 60mg 30mg Octopus
Phosphorus 279mg 252mg Octopus
Potassium 630mg 384mg Octopus
Sodium 460mg 61mg Salmon
Zinc 3.36mg 0.43mg Octopus
Copper 0.739mg 0.049mg Octopus
Manganese 0.047mg 0.016mg Octopus
Selenium 89.6µg 41.4µg Octopus
Vitamin A 300IU 230IU Octopus
Vitamin A RAE 90µg 69µg Octopus
Vitamin E 1.2mg 1.14mg Octopus
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 8mg 3.7mg Octopus
Vitamin B1 0.057mg 0.34mg Salmon
Vitamin B2 0.076mg 0.135mg Salmon
Vitamin B3 3.78mg 8.045mg Salmon
Vitamin B5 0.9mg 1.475mg Salmon
Vitamin B6 0.648mg 0.647mg Octopus
Folate 24µg 34µg Salmon
Vitamin B12 36µg 2.8µg Octopus
Vitamin K 0.1µg 0.1µg
Tryptophan 0.334mg 0.248mg Octopus
Threonine 1.283mg 0.969mg Octopus
Isoleucine 1.298mg 1.018mg Octopus
Leucine 2.099mg 1.796mg Octopus
Lysine 2.228mg 2.03mg Octopus
Methionine 0.673mg 0.654mg Octopus
Phenylalanine 1.069mg 0.863mg Octopus
Valine 1.303mg 1.139mg Octopus
Histidine 0.573mg 0.651mg Salmon
Cholesterol 96mg 63mg Salmon
Saturated Fat 0.453g 2.397g Octopus
Omega-3 - DHA 0.162g 1.457g Salmon
Omega-3 - EPA 0.152g 0.69g Salmon
Omega-3 - DPA 0.012g 0.17g Salmon
Monounsaturated Fat 0.324g 4.181g Salmon
Polyunsaturated fat 0.477g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Octopus Salmon
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
408%
Octopus
110%
Salmon
Minerals Daily Need Coverage Score
150%
Octopus
44%
Salmon

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 399mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 1.944g)
Which food is lower in glycemic index?
Octopus
Octopus is lower in glycemic index (difference - 0)
Which food is cheaper?
Octopus
Octopus is cheaper (difference - $13)
Which food is richer in minerals?
Octopus
Octopus is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.