Octopus vs. Squid — In-Depth Nutrition Comparison
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How are octopus and squid different?
- Octopus is higher in vitamin B12, vitamin B6, and vitamin B3; however, squid is richer in vitamin B2, phosphorus, copper, iron, and vitamin A.
- Daily need coverage for vitamin B12 for octopus is 1275% higher.
- Octopus contains 7 times more Vitamin B12 than squid. While octopus contains 36µg of Vitamin B12, squid contains only 5.4µg.
- Octopus has less sodium.
Mollusks, octopus, common, cooked, moist heat and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.
Infographic
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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 less SodiumSodium | -38.2% |
| Contains more CalciumCalcium | +69.8% |
| Contains more IronIron | +13.6% |
| Contains more CopperCopper | +35% |
| Contains more PhosphorusPhosphorus | +107.9% |
| Contains more ManganeseManganese | +344.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +235.3% |
| Contains more Vitamin B3Vitamin B3 | +72.7% |
| Contains more Vitamin B6Vitamin B6 | +140% |
| Contains more Vitamin B12Vitamin B12 | +566.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +125% |
| Contains more Vitamin B2Vitamin B2 | +2175% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +48.6% |
| Contains more CarbsCarbs | +168.3% |
~equal in
Protein
~32.48g
~equal in
Water
~61.12g
~equal in
Other
~3.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +78% |
| Contains less Sat. FatSaturated Fat | -47.9% |
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 Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 164kcal | 158kcal |
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| Protein | 29.82g | 32.48g |
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| Fats | 2.08g | 1.4g |
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| Vitamin C | 8mg | 8.5mg |
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| Net carbs | 4.4g | 1.64g |
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| Carbs | 4.4g | 1.64g |
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| Cholesterol | 96mg | 224mg |
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| Magnesium | 60mg | 60mg | |
| Calcium | 106mg | 180mg |
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| Potassium | 630mg | 637mg |
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| Iron | 9.54mg | 10.84mg |
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| Copper | 0.739mg | 0.998mg |
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| Zinc | 3.36mg | 3.46mg |
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| Phosphorus | 279mg | 580mg |
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| Sodium | 460mg | 744mg |
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| Vitamin A | 300IU | 675IU |
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| Vitamin A | 90µg | 203µg |
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| Vitamin E | 1.2mg |
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| Manganese | 0.047mg | 0.209mg |
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| Selenium | 89.6µg | 89.6µg | |
| Vitamin B1 | 0.057mg | 0.017mg |
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| Vitamin B2 | 0.076mg | 1.729mg |
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| Vitamin B3 | 3.78mg | 2.189mg |
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| Vitamin B5 | 0.9mg | 0.9mg | |
| Vitamin B6 | 0.648mg | 0.27mg |
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| Vitamin B12 | 36µg | 5.4µg |
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| Vitamin K | 0.1µg |
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| Folate | 24µg | 24µg | |
| Choline | 81mg |
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| Saturated Fat | 0.453g | 0.236g |
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| Monounsaturated Fat | 0.324g | 0.162g |
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| Polyunsaturated fat | 0.477g | 0.268g |
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| Tryptophan | 0.334mg | 0.364mg |
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| Threonine | 1.283mg | 1.398mg |
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| Isoleucine | 1.298mg | 1.414mg |
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| Leucine | 2.099mg | 2.287mg |
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| Lysine | 2.228mg | 2.427mg |
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| Methionine | 0.673mg | 0.733mg |
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| Phenylalanine | 1.069mg | 1.164mg |
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| Valine | 1.303mg | 1.419mg |
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| Histidine | 0.573mg | 0.624mg |
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| Omega-3 - EPA | 0.152g | 0.078g |
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| Omega-3 - DHA | 0.162g | 0.132g |
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| Omega-3 - DPA | 0.012g | 0.012g |
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 | Equal | |
People also compare
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
380%
102%
Minerals Daily Need Coverage Score
150%
185%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid is lower in Saturated Fat (difference - 0.217g)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Octopus is lower in Cholesterol (difference - 128mg)
Which food contains less Sodium?
Octopus contains less Sodium (difference - 284mg)
Which food is richer in vitamins?
Octopus is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)