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  6. Octopus vs. Sardine

Octopus vs. Sardine — In-Depth Nutrition Comparison

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How are Octopus and Sardine different?

  • Octopus is richer in Vitamin B12, Iron, Selenium, Copper, Vitamin B6, and Zinc, while Sardine is higher in Vitamin D, Phosphorus, and Calcium.
  • Octopus covers your daily need of Vitamin B12 1128% more than Sardine.
  • Octopus contains 4 times more Copper than Sardine. Octopus contains 0.739mg of Copper, while Sardine contains 0.186mg.
  • Octopus is lower in Cholesterol.

Mollusks, octopus, common, cooked, moist heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone types were used in this article.

Infographic

Octopus vs Sardine 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
6
:
4
Sardine
Sardine
Contains more Iron +226.7%
Contains more Magnesium +53.8%
Contains more Potassium +58.7%
Contains more Zinc +156.5%
Contains more Copper +297.3%
Contains more Selenium +70%
Contains more Calcium +260.4%
Contains more Phosphorus +75.6%
Contains less Sodium -33.3%
Contains more Manganese +129.8%
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Iron +226.7%
Contains more Magnesium +53.8%
Contains more Potassium +58.7%
Contains more Zinc +156.5%
Contains more Copper +297.3%
Contains more Selenium +70%
Contains more Calcium +260.4%
Contains more Phosphorus +75.6%
Contains less Sodium -33.3%
Contains more Manganese +129.8%

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
6
:
6
Sardine
Sardine
Contains more Vitamin A +177.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +288%
Contains more Folate +140%
Contains more Vitamin B12 +302.7%
Contains more Vitamin E +70%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +198.7%
Contains more Vitamin B3 +38.8%
Contains more Vitamin K +2500%
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%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +177.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +288%
Contains more Folate +140%
Contains more Vitamin B12 +302.7%
Contains more Vitamin E +70%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +198.7%
Contains more Vitamin B3 +38.8%
Contains more Vitamin K +2500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Octopus
Octopus
3
:
2
Sardine
Sardine
Contains more Protein +21.1%
Contains more Carbs +∞%
Contains more Fats +450.5%
Contains more Other +35%
Equal in Water - 59.61
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
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Protein +21.1%
Contains more Carbs +∞%
Contains more Fats +450.5%
Contains more Other +35%
Equal in Water - 59.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Octopus
Octopus
1
:
2
Sardine
Sardine
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +1094.1%
Contains more Polyunsaturated fat +979.2%
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +1094.1%
Contains more Polyunsaturated fat +979.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Octopus Sardine
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 Sardine Opinion
Net carbs 4.4g 0g Octopus
Protein 29.82g 24.62g Octopus
Fats 2.08g 11.45g Sardine
Carbs 4.4g 0g Octopus
Calories 164kcal 208kcal Sardine
Calcium 106mg 382mg Sardine
Iron 9.54mg 2.92mg Octopus
Magnesium 60mg 39mg Octopus
Phosphorus 279mg 490mg Sardine
Potassium 630mg 397mg Octopus
Sodium 460mg 307mg Sardine
Zinc 3.36mg 1.31mg Octopus
Copper 0.739mg 0.186mg Octopus
Manganese 0.047mg 0.108mg Sardine
Selenium 89.6µg 52.7µg Octopus
Vitamin A 300IU 108IU Octopus
Vitamin A RAE 90µg 32µg Octopus
Vitamin E 1.2mg 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin C 8mg 0mg Octopus
Vitamin B1 0.057mg 0.08mg Sardine
Vitamin B2 0.076mg 0.227mg Sardine
Vitamin B3 3.78mg 5.245mg Sardine
Vitamin B5 0.9mg 0.642mg Octopus
Vitamin B6 0.648mg 0.167mg Octopus
Folate 24µg 10µg Octopus
Vitamin B12 36µg 8.94µg Octopus
Vitamin K 0.1µg 2.6µg Sardine
Tryptophan 0.334mg 0.276mg Octopus
Threonine 1.283mg 1.079mg Octopus
Isoleucine 1.298mg 1.134mg Octopus
Leucine 2.099mg 2.001mg Octopus
Lysine 2.228mg 2.26mg Sardine
Methionine 0.673mg 0.729mg Sardine
Phenylalanine 1.069mg 0.961mg Octopus
Valine 1.303mg 1.268mg Octopus
Histidine 0.573mg 0.725mg Sardine
Cholesterol 96mg 142mg Octopus
Saturated Fat 0.453g 1.528g Octopus
Omega-3 - DHA 0.162g 0.509g Sardine
Omega-3 - EPA 0.152g 0.473g Sardine
Omega-3 - DPA 0.012g 0g Octopus
Monounsaturated Fat 0.324g 3.869g Sardine
Polyunsaturated fat 0.477g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Octopus Sardine
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
131%
Sardine
Minerals Daily Need Coverage Score
150%
Octopus
94%
Sardine

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 153mg)
Which food is lower in Cholesterol?
Octopus
Octopus is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 1.075g)
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 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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.