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  6. Octopus vs. Mackerel

Octopus vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between Octopus and Mackerel?

  • Octopus is higher in Vitamin B12, Iron, Copper, Selenium, Zinc, and Vitamin B6, yet Mackerel is higher in Vitamin B2, and Vitamin B3.
  • Octopus's daily need coverage for Vitamin B12 is 708% more.
  • Octopus has 8 times more Copper than Mackerel. While Octopus has 0.739mg of Copper, Mackerel has only 0.094mg.
  • The amount of Sodium in Mackerel is lower.

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

Infographic

Octopus vs Mackerel 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
8
:
2
Mackerel
Mackerel
Contains more Calcium +606.7%
Contains more Iron +507.6%
Contains more Potassium +57.1%
Contains more Zinc +257.4%
Contains more Copper +686.2%
Contains more Manganese +135%
Contains more Selenium +73.6%
Contains more Magnesium +61.7%
Contains less Sodium -82%
Equal in Phosphorus - 278
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +606.7%
Contains more Iron +507.6%
Contains more Potassium +57.1%
Contains more Zinc +257.4%
Contains more Copper +686.2%
Contains more Manganese +135%
Contains more Selenium +73.6%
Contains more Magnesium +61.7%
Contains less Sodium -82%
Equal in Phosphorus - 278

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
8
:
4
Mackerel
Mackerel
Contains more Vitamin A +66.7%
Contains more Vitamin C +1900%
Contains more Vitamin B6 +40.9%
Contains more Folate +1100%
Contains more Vitamin B12 +89.5%
Contains more Vitamin B1 +178.9%
Contains more Vitamin B2 +442.1%
Contains more Vitamin B3 +81.2%
Equal in Vitamin B5 - 0.99
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +66.7%
Contains more Vitamin C +1900%
Contains more Vitamin B6 +40.9%
Contains more Folate +1100%
Contains more Vitamin B12 +89.5%
Contains more Vitamin B1 +178.9%
Contains more Vitamin B2 +442.1%
Contains more Vitamin B3 +81.2%
Equal in Vitamin B5 - 0.99

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Octopus
Octopus
3
:
2
Mackerel
Mackerel
Contains more Protein +25%
Contains more Carbs +∞%
Contains more Water +13.6%
Contains more Fats +756.3%
Contains more Other +58.4%
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
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Protein +25%
Contains more Carbs +∞%
Contains more Water +13.6%
Contains more Fats +756.3%
Contains more Other +58.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Octopus
Octopus
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +2062.3%
Contains more Polyunsaturated fat +801.5%
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +2062.3%
Contains more Polyunsaturated fat +801.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Octopus Mackerel Opinion
Net carbs 4.4g 0g Octopus
Protein 29.82g 23.85g Octopus
Fats 2.08g 17.81g Mackerel
Carbs 4.4g 0g Octopus
Calories 164kcal 262kcal Mackerel
Calcium 106mg 15mg Octopus
Iron 9.54mg 1.57mg Octopus
Magnesium 60mg 97mg Mackerel
Phosphorus 279mg 278mg Octopus
Potassium 630mg 401mg Octopus
Sodium 460mg 83mg Mackerel
Zinc 3.36mg 0.94mg Octopus
Copper 0.739mg 0.094mg Octopus
Manganese 0.047mg 0.02mg Octopus
Selenium 89.6µg 51.6µg Octopus
Vitamin A 300IU 180IU Octopus
Vitamin A RAE 90µg 54µg Octopus
Vitamin E 1.2mg Octopus
Vitamin C 8mg 0.4mg Octopus
Vitamin B1 0.057mg 0.159mg Mackerel
Vitamin B2 0.076mg 0.412mg Mackerel
Vitamin B3 3.78mg 6.85mg Mackerel
Vitamin B5 0.9mg 0.99mg Mackerel
Vitamin B6 0.648mg 0.46mg Octopus
Folate 24µg 2µg Octopus
Vitamin B12 36µg 19µg Octopus
Vitamin K 0.1µg Octopus
Tryptophan 0.334mg 0.267mg Octopus
Threonine 1.283mg 1.045mg Octopus
Isoleucine 1.298mg 1.099mg Octopus
Leucine 2.099mg 1.938mg Octopus
Lysine 2.228mg 2.19mg Octopus
Methionine 0.673mg 0.706mg Mackerel
Phenylalanine 1.069mg 0.931mg Octopus
Valine 1.303mg 1.228mg Octopus
Histidine 0.573mg 0.702mg Mackerel
Cholesterol 96mg 75mg Mackerel
Saturated Fat 0.453g 4.176g Octopus
Omega-3 - DHA 0.162g 0.699g Mackerel
Omega-3 - EPA 0.152g 0.504g Mackerel
Omega-3 - DPA 0.012g 0.106g Mackerel
Monounsaturated Fat 0.324g 7.006g Mackerel
Polyunsaturated fat 0.477g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Octopus Mackerel
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
235%
Mackerel
Minerals Daily Need Coverage Score
150%
Octopus
64%
Mackerel

Comparison summary

Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 3.723g)
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 - $7)
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?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 377mg)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 21mg)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.