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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.
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%
Salmon
Salmon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +606.7%
Contains more PotassiumPotassium +64.1%
Contains more IronIron +2705.9%
Contains more CopperCopper +1408.2%
Contains more ZincZinc +681.4%
Contains more ManganeseManganese +193.8%
Contains more SeleniumSelenium +116.4%
Contains less SodiumSodium -86.7%
~equal in Phosphorus ~252mg

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%
Salmon
Salmon
7
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 12% 23% 23% 197% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
Contains more Vitamin CVitamin C +116.2%
Contains more Vitamin AVitamin A +30.4%
Contains more Vitamin B12Vitamin B12 +1185.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +496.5%
Contains more Vitamin B2Vitamin B2 +77.6%
Contains more Vitamin B3Vitamin B3 +112.8%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more FolateFolate +41.7%
Contains more CholineCholine +11.7%
~equal in Vitamin E ~1.14mg
~equal in Vitamin B6 ~0.647mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Octopus Salmon DV% diff.
Vitamin B12 36µg 2.8µg 1383%
Iron 9.54mg 0.34mg 115%
Selenium 89.6µg 41.4µg 88%
Copper 0.739mg 0.049mg 77%
Vitamin D 0IU 526IU 66%
Vitamin D 0µg 13.1µg 66%
Zinc 3.36mg 0.43mg 27%
Vitamin B3 3.78mg 8.045mg 27%
Polyunsaturated fat 0.477g 4.553g 27%
Vitamin B1 0.057mg 0.34mg 24%
Sodium 460mg 61mg 17%
Fats 2.08g 12.35g 16%
Protein 29.82g 22.1g 15%
Vitamin B5 0.9mg 1.475mg 12%
Cholesterol 96mg 63mg 11%
Monounsaturated fat 0.324g 4.181g 10%
Saturated fat 0.453g 2.397g 9%
Calcium 106mg 15mg 9%
Potassium 630mg 384mg 7%
Magnesium 60mg 30mg 7%
Vitamin C 8mg 3.7mg 5%
Vitamin B2 0.076mg 0.135mg 5%
Phosphorus 279mg 252mg 4%
Folate 24µg 34µg 3%
Choline 81mg 90.5mg 2%
Calories 164kcal 206kcal 2%
Vitamin A 90µg 69µg 2%
Manganese 0.047mg 0.016mg 1%
Carbs 4.4g 0g 1%
Net carbs 4.4g 0g N/A
Vitamin E 1.2mg 1.14mg 0%
Vitamin B6 0.648mg 0.647mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.334mg 0.248mg 0%
Threonine 1.283mg 0.969mg 0%
Isoleucine 1.298mg 1.018mg 0%
Leucine 2.099mg 1.796mg 0%
Lysine 2.228mg 2.03mg 0%
Methionine 0.673mg 0.654mg 0%
Phenylalanine 1.069mg 0.863mg 0%
Valine 1.303mg 1.139mg 0%
Histidine 0.573mg 0.651mg 0%
Omega-3 - EPA 0.152g 0.69g N/A
Omega-3 - DHA 0.162g 1.457g N/A
Omega-3 - DPA 0.012g 0.17g N/A

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
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more ProteinProtein +34.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +300%
Contains more FatsFats +493.8%
~equal in Water ~64.75g

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
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Mono. FatMonounsaturated fat +1190.4%
Contains more Poly. FatPolyunsaturated fat +854.5%

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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.