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 for 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.
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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.
| Contains more MagnesiumMagnesium | +172.7% |
| Contains more CalciumCalcium | +324% |
| Contains more PotassiumPotassium | +219.8% |
| Contains more IronIron | +4047.8% |
| Contains more CopperCopper | +3113% |
| Contains more ZincZinc | +761.5% |
| Contains more ManganeseManganese | +176.5% |
| Contains more SeleniumSelenium | +174.8% |
| Contains more PhosphorusPhosphorus | +10.8% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +650% |
| Contains more Vitamin EVitamin E | +55.8% |
| Contains more Vitamin B1Vitamin B1 | +119.2% |
| Contains more Vitamin B2Vitamin B2 | +204% |
| Contains more Vitamin B3Vitamin B3 | +195.8% |
| Contains more Vitamin B5Vitamin B5 | +296.5% |
| Contains more Vitamin B6Vitamin B6 | +463.5% |
| Contains more Vitamin B12Vitamin B12 | +2648.1% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin DVitamin D | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +95.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +150% |
| Contains more FatsFats | +13.9% |
| Contains more WaterWater | +34.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -16.4% |
| Contains more Mono. FatMonounsaturated fat | +102.8% |
~equal in
Polyunsaturated fat
~0.459g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 36µg | 1.31µg | 1445% |
| Iron | 9.54mg | 0.23mg | 116% |
| Selenium | 89.6µg | 32.6µg | 104% |
| Copper | 0.739mg | 0.023mg | 80% |
| Vitamin B6 | 0.648mg | 0.115mg | 41% |
| Protein | 29.82g | 15.24g | 29% |
| Zinc | 3.36mg | 0.39mg | 27% |
| Vitamin D | 0µg | 3.5µg | 18% |
| Vitamin D | 0IU | 139IU | 17% |
| Vitamin B3 | 3.78mg | 1.278mg | 16% |
| Potassium | 630mg | 197mg | 13% |
| Cholesterol | 96mg | 56mg | 13% |
| Vitamin B5 | 0.9mg | 0.227mg | 13% |
| Magnesium | 60mg | 22mg | 9% |
| Vitamin C | 8mg | 0mg | 9% |
| Vitamin A | 90µg | 12µg | 9% |
| Calcium | 106mg | 25mg | 8% |
| Folate | 24µg | 6µg | 5% |
| Vitamin B2 | 0.076mg | 0.025mg | 4% |
| Calories | 164kcal | 86kcal | 4% |
| Sodium | 460mg | 363mg | 4% |
| Phosphorus | 279mg | 309mg | 4% |
| Vitamin B1 | 0.057mg | 0.026mg | 3% |
| Vitamin E | 1.2mg | 0.77mg | 3% |
| Manganese | 0.047mg | 0.017mg | 1% |
| Carbs | 4.4g | 0g | 1% |
| Monounsaturated fat | 0.324g | 0.657g | 1% |
| Fats | 2.08g | 2.37g | 0% |
| Net carbs | 4.4g | 0g | N/A |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.014g | N/A | |
| Choline | 81mg | 79.9mg | 0% |
| Saturated fat | 0.453g | 0.542g | 0% |
| Polyunsaturated fat | 0.477g | 0.459g | 0% |
| Tryptophan | 0.334mg | 0.197mg | 0% |
| Threonine | 1.283mg | 0.719mg | 0% |
| Isoleucine | 1.298mg | 0.754mg | 0% |
| Leucine | 2.099mg | 1.335mg | 0% |
| Lysine | 2.228mg | 1.561mg | 0% |
| Methionine | 0.673mg | 0.56mg | 0% |
| Phenylalanine | 1.069mg | 0.624mg | 0% |
| Valine | 1.303mg | 0.8mg | 0% |
| Histidine | 0.573mg | 0.374mg | 0% |
| Omega-3 - EPA | 0.152g | 0.168g | N/A |
| Omega-3 - DHA | 0.162g | 0.132g | N/A |
| Omega-3 - DPA | 0.012g | 0.034g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
381%
28%
Minerals Daily Need Coverage Score
150%
43%
Comparison summary
Which food is lower in Saturated fat?
Octopus is lower in Saturated fat (difference - 0.089g)
Which food is lower in glycemic index?
Octopus is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Octopus is relatively richer in minerals
Which food is richer in vitamins?
Octopus is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 40mg)
Which food contains less Sodium?
Flatfish contains less Sodium (difference - 97mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
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The foods are relatively equal in price ($)