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 | +∞% |
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 |
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
