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  6. Octopus vs. Flatfish

Octopus vs. Flatfish — In-Depth Nutrition Comparison

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How are Octopus and Flatfish different?

  • Octopus is higher in Vitamin B12, Iron, Selenium, Copper, Vitamin B6, Zinc, Vitamin B3, and Vitamin B5, however, Flatfish is richer in Vitamin D.
  • Daily need coverage for Vitamin B12 from Octopus is 1445% higher.
  • Octopus contains 41 times more Iron than Flatfish. While Octopus contains 9.54mg of Iron, Flatfish contains only 0.23mg.
  • Flatfish has less Cholesterol.

Mollusks, octopus, common, cooked, moist heat and Fish, flatfish (flounder and sole species), cooked, dry heat are the varieties used in this article.

Infographic

Octopus vs Flatfish 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
Flatfish
Flatfish
Contains more Calcium +324%
Contains more Iron +4047.8%
Contains more Magnesium +172.7%
Contains more Potassium +219.8%
Contains more Zinc +761.5%
Contains more Copper +3113%
Contains more Manganese +176.5%
Contains more Selenium +174.8%
Contains more Phosphorus +10.8%
Contains less Sodium -21.1%
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +324%
Contains more Iron +4047.8%
Contains more Magnesium +172.7%
Contains more Potassium +219.8%
Contains more Zinc +761.5%
Contains more Copper +3113%
Contains more Manganese +176.5%
Contains more Selenium +174.8%
Contains more Phosphorus +10.8%
Contains less Sodium -21.1%

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
10
:
1
Flatfish
Flatfish
Contains more Vitamin A +710.8%
Contains more Vitamin E +55.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +119.2%
Contains more Vitamin B2 +204%
Contains more Vitamin B3 +195.8%
Contains more Vitamin B5 +296.5%
Contains more Vitamin B6 +463.5%
Contains more Folate +300%
Contains more Vitamin B12 +2648.1%
Contains more Vitamin D +∞%
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%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Contains more Vitamin A +710.8%
Contains more Vitamin E +55.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +119.2%
Contains more Vitamin B2 +204%
Contains more Vitamin B3 +195.8%
Contains more Vitamin B5 +296.5%
Contains more Vitamin B6 +463.5%
Contains more Folate +300%
Contains more Vitamin B12 +2648.1%
Contains more Vitamin D +∞%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Octopus
Octopus
3
:
2
Flatfish
Flatfish
Contains more Protein +95.7%
Contains more Carbs +∞%
Contains more Other +150%
Contains more Fats +13.9%
Contains more Water +34.1%
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
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +95.7%
Contains more Carbs +∞%
Contains more Other +150%
Contains more Fats +13.9%
Contains more Water +34.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Octopus
Octopus
2
:
1
Flatfish
Flatfish
Contains less Saturated Fat -16.4%
Contains more Monounsaturated Fat +102.8%
Equal in Polyunsaturated fat - 0.459
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains less Saturated Fat -16.4%
Contains more Monounsaturated Fat +102.8%
Equal in Polyunsaturated fat - 0.459

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Octopus Flatfish Opinion
Net carbs 4.4g 0g Octopus
Protein 29.82g 15.24g Octopus
Fats 2.08g 2.37g Flatfish
Carbs 4.4g 0g Octopus
Calories 164kcal 86kcal Octopus
Calcium 106mg 25mg Octopus
Iron 9.54mg 0.23mg Octopus
Magnesium 60mg 22mg Octopus
Phosphorus 279mg 309mg Flatfish
Potassium 630mg 197mg Octopus
Sodium 460mg 363mg Flatfish
Zinc 3.36mg 0.39mg Octopus
Copper 0.739mg 0.023mg Octopus
Manganese 0.047mg 0.017mg Octopus
Selenium 89.6µg 32.6µg Octopus
Vitamin A 300IU 37IU Octopus
Vitamin A RAE 90µg 12µg Octopus
Vitamin E 1.2mg 0.77mg Octopus
Vitamin D 0IU 139IU Flatfish
Vitamin D 0µg 3.5µg Flatfish
Vitamin C 8mg 0mg Octopus
Vitamin B1 0.057mg 0.026mg Octopus
Vitamin B2 0.076mg 0.025mg Octopus
Vitamin B3 3.78mg 1.278mg Octopus
Vitamin B5 0.9mg 0.227mg Octopus
Vitamin B6 0.648mg 0.115mg Octopus
Folate 24µg 6µg Octopus
Vitamin B12 36µg 1.31µg Octopus
Vitamin K 0.1µg 0.1µg
Tryptophan 0.334mg 0.197mg Octopus
Threonine 1.283mg 0.719mg Octopus
Isoleucine 1.298mg 0.754mg Octopus
Leucine 2.099mg 1.335mg Octopus
Lysine 2.228mg 1.561mg Octopus
Methionine 0.673mg 0.56mg Octopus
Phenylalanine 1.069mg 0.624mg Octopus
Valine 1.303mg 0.8mg Octopus
Histidine 0.573mg 0.374mg Octopus
Cholesterol 96mg 56mg Flatfish
Trans Fat 0.014g Octopus
Saturated Fat 0.453g 0.542g Octopus
Omega-3 - DHA 0.162g 0.132g Octopus
Omega-3 - EPA 0.152g 0.168g Flatfish
Omega-3 - DPA 0.012g 0.034g Flatfish
Monounsaturated Fat 0.324g 0.657g Flatfish
Polyunsaturated fat 0.477g 0.459g Octopus
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Octopus Flatfish
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
31%
Flatfish
Minerals Daily Need Coverage Score
150%
Octopus
43%
Flatfish

Comparison summary

Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 0.089g)
Which food is lower in glycemic index?
Octopus
Octopus is lower in glycemic index (difference - 0)
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 contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 97mg)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 40mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.