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  6. Octopus vs. Monkfish

Octopus vs. Monkfish — In-Depth Nutrition Comparison

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Summary of differences between Octopus and Monkfish

  • The amount of Vitamin B12, Iron, Copper, Selenium, Vitamin B6, Zinc, Vitamin B5, and Calcium in Octopus is higher than in Monkfish.
  • Octopus covers your daily need of Vitamin B12 1457% more than Monkfish.
  • Octopus contains 23 times more Iron than Monkfish. While Octopus contains 9.54mg of Iron, Monkfish contains only 0.41mg.
  • The amount of Sodium in Monkfish is lower.

These are the specific foods used in this comparison Mollusks, octopus, common, cooked, moist heat and Fish, monkfish, cooked, dry heat.

Infographic

Octopus vs Monkfish 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
9
:
1
Monkfish
Monkfish
Contains more Calcium +960%
Contains more Iron +2226.8%
Contains more Magnesium +122.2%
Contains more Potassium +22.8%
Contains more Zinc +534%
Contains more Copper +1952.8%
Contains more Manganese +51.6%
Contains more Selenium +91.5%
Contains less Sodium -95%
Equal in Phosphorus - 256
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Monkfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 16% 20% 110% 46% 3% 15% 12% 5% 256%
Contains more Calcium +960%
Contains more Iron +2226.8%
Contains more Magnesium +122.2%
Contains more Potassium +22.8%
Contains more Zinc +534%
Contains more Copper +1952.8%
Contains more Manganese +51.6%
Contains more Selenium +91.5%
Contains less Sodium -95%
Equal in Phosphorus - 256

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
12
:
0
Monkfish
Monkfish
Contains more Vitamin A +552.2%
Contains more Vitamin C +700%
Contains more Vitamin B1 +96.6%
Contains more Vitamin B3 +47.8%
Contains more Vitamin B5 +420.2%
Contains more Vitamin B6 +133.9%
Contains more Folate +200%
Contains more Vitamin B12 +3361.5%
Equal in Vitamin B2 - 0.073
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%
Monkfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 4% 8% 17% 48% 11% 64% 6% 130% 0%
Contains more Vitamin A +552.2%
Contains more Vitamin C +700%
Contains more Vitamin B1 +96.6%
Contains more Vitamin B3 +47.8%
Contains more Vitamin B5 +420.2%
Contains more Vitamin B6 +133.9%
Contains more Folate +200%
Contains more Vitamin B12 +3361.5%
Equal in Vitamin B2 - 0.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Octopus
Octopus
4
:
1
Monkfish
Monkfish
Contains more Protein +60.7%
Contains more Carbs +∞%
Contains more Other +226.5%
Contains more Water +29.8%
Equal in Fats - 1.95
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
Monkfish
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 g
Contains more Protein +60.7%
Contains more Carbs +∞%
Contains more Other +226.5%
Contains more Water +29.8%
Equal in Fats - 1.95

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Octopus Monkfish Opinion
Net carbs 4.4g 0g Octopus
Protein 29.82g 18.56g Octopus
Fats 2.08g 1.95g Octopus
Carbs 4.4g 0g Octopus
Calories 164kcal 97kcal Octopus
Calcium 106mg 10mg Octopus
Iron 9.54mg 0.41mg Octopus
Magnesium 60mg 27mg Octopus
Phosphorus 279mg 256mg Octopus
Potassium 630mg 513mg Octopus
Sodium 460mg 23mg Monkfish
Zinc 3.36mg 0.53mg Octopus
Copper 0.739mg 0.036mg Octopus
Manganese 0.047mg 0.031mg Octopus
Selenium 89.6µg 46.8µg Octopus
Vitamin A 300IU 46IU Octopus
Vitamin A RAE 90µg 14µg Octopus
Vitamin E 1.2mg Octopus
Vitamin C 8mg 1mg Octopus
Vitamin B1 0.057mg 0.029mg Octopus
Vitamin B2 0.076mg 0.073mg Octopus
Vitamin B3 3.78mg 2.558mg Octopus
Vitamin B5 0.9mg 0.173mg Octopus
Vitamin B6 0.648mg 0.277mg Octopus
Folate 24µg 8µg Octopus
Vitamin B12 36µg 1.04µg Octopus
Vitamin K 0.1µg Octopus
Tryptophan 0.334mg 0.208mg Octopus
Threonine 1.283mg 0.814mg Octopus
Isoleucine 1.298mg 0.855mg Octopus
Leucine 2.099mg 1.509mg Octopus
Lysine 2.228mg 1.705mg Octopus
Methionine 0.673mg 0.549mg Octopus
Phenylalanine 1.069mg 0.725mg Octopus
Valine 1.303mg 0.956mg Octopus
Histidine 0.573mg 0.547mg Octopus
Cholesterol 96mg 32mg Monkfish
Saturated Fat 0.453g Monkfish
Omega-3 - DHA 0.162g Octopus
Omega-3 - EPA 0.152g Octopus
Omega-3 - DPA 0.012g Octopus
Monounsaturated Fat 0.324g Octopus
Polyunsaturated fat 0.477g Octopus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Octopus Monkfish
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
24%
Monkfish
Minerals Daily Need Coverage Score
150%
Octopus
48%
Monkfish

Comparison summary

Which food is richer in minerals?
Octopus
Octopus is relatively richer in minerals
Which food is lower in glycemic index?
Octopus
Octopus is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Octopus
Octopus is relatively richer in vitamins
Which food is lower in Sugar?
Monkfish
Monkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish
Monkfish contains less Sodium (difference - 437mg)
Which food is lower in Cholesterol?
Monkfish
Monkfish is lower in Cholesterol (difference - 64mg)
Which food is lower in Saturated Fat?
Monkfish
Monkfish is lower in Saturated Fat (difference - 0.453g)
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. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/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.