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  6. Octopus vs. Rainbow trout

Octopus vs. Rainbow trout — In-Depth Nutrition Comparison

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Significant differences between octopus and rainbow trout

  • Octopus is richer in vitamin B12, selenium, iron, copper, zinc, and vitamin B6, while rainbow trout is higher in vitamin D and vitamin B5.
  • Octopus covers your daily vitamin B12 needs 1321% more than rainbow trout.
  • Octopus has 31 times more iron than rainbow trout. Octopus has 9.54mg of iron, while rainbow trout has 0.31mg.
  • Rainbow trout is lower in sodium.

Specific food types used in this comparison are Mollusks, octopus, common, cooked, moist heat and Fish, trout, rainbow, farmed, raw.

Infographic

Octopus vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +324%
Contains more PotassiumPotassium +67.1%
Contains more IronIron +2977.4%
Contains more CopperCopper +1506.5%
Contains more ZincZinc +646.7%
Contains more PhosphorusPhosphorus +23.5%
Contains more ManganeseManganese +327.3%
Contains more SeleniumSelenium +279.7%
Contains less SodiumSodium -88.9%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +175.9%
Contains more Vitamin B6Vitamin B6 +90.6%
Contains more Vitamin B12Vitamin B12 +737.2%
Contains more FolateFolate +118.2%
Contains more CholineCholine +24.6%
Contains more Vitamin EVitamin E +95%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin B2Vitamin B2 +18.4%
Contains more Vitamin B3Vitamin B3 +47.3%
Contains more Vitamin B5Vitamin B5 +85.2%
~equal in Vitamin A ~84µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Octopus Rainbow trout DV% diff.
Vitamin B12 36µg 4.3µg 1321%
Selenium 89.6µg 23.6µg 120%
Iron 9.54mg 0.31mg 115%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Copper 0.739mg 0.046mg 77%
Zinc 3.36mg 0.45mg 26%
Vitamin B6 0.648mg 0.34mg 24%
Protein 29.82g 19.94g 20%
Sodium 460mg 51mg 18%
Vitamin B5 0.9mg 1.667mg 15%
Cholesterol 96mg 59mg 12%
Vitamin B3 3.78mg 5.567mg 11%
Phosphorus 279mg 226mg 8%
Magnesium 60mg 25mg 8%
Calcium 106mg 25mg 8%
Vitamin E 1.2mg 2.34mg 8%
Polyunsaturated fat 0.477g 1.507g 7%
Potassium 630mg 377mg 7%
Vitamin C 8mg 2.9mg 6%
Fats 2.08g 6.18g 6%
Vitamin B1 0.057mg 0.12mg 5%
Monounsaturated fat 0.324g 1.979g 4%
Saturated fat 0.453g 1.383g 4%
Folate 24µg 11µg 3%
Choline 81mg 65mg 3%
Manganese 0.047mg 0.011mg 2%
Calories 164kcal 141kcal 1%
Vitamin B2 0.076mg 0.09mg 1%
Vitamin A 90µg 84µg 1%
Carbs 4.4g 0g 1%
Net carbs 4.4g 0g N/A
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.334mg 0.234mg 0%
Threonine 1.283mg 0.915mg 0%
Isoleucine 1.298mg 0.962mg 0%
Leucine 2.099mg 1.696mg 0%
Lysine 2.228mg 1.916mg 0%
Methionine 0.673mg 0.618mg 0%
Phenylalanine 1.069mg 0.815mg 0%
Valine 1.303mg 1.075mg 0%
Histidine 0.573mg 0.614mg 0%
Omega-3 - EPA 0.152g 0.217g N/A
Omega-3 - DHA 0.162g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.012g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more ProteinProtein +49.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3900%
Contains more FatsFats +197.1%
Contains more WaterWater +22%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -67.2%
Contains more Mono. FatMonounsaturated fat +510.8%
Contains more Poly. FatPolyunsaturated fat +215.9%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.