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  6. Octopus vs. Sunfish

Octopus vs. Sunfish — In-Depth Nutrition Comparison

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How are Octopus and Sunfish different?

  • Octopus is richer in Vitamin B12, Selenium, Iron, Copper, Vitamin B6, Vitamin B3, Zinc, and Vitamin A RAE, while Sunfish is higher in Manganese.
  • Octopus covers your daily need of Vitamin B12 1404% more than Sunfish.
  • Octopus contains 6 times more Iron than Sunfish. Octopus contains 9.54mg of Iron, while Sunfish contains 1.54mg.
  • Sunfish is lower in Sodium.

Mollusks, octopus, common, cooked, moist heat and Fish, sunfish, pumpkin seed, cooked, dry heat types were used in this article.

Infographic

Octopus vs Sunfish 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
Sunfish
Sunfish
Contains more Iron +519.5%
Contains more Magnesium +57.9%
Contains more Phosphorus +20.8%
Contains more Potassium +40.3%
Contains more Zinc +68.8%
Contains more Copper +91.9%
Contains more Selenium +453.1%
Contains less Sodium -77.6%
Contains more Manganese +1808.5%
Equal in Calcium - 103
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Contains more Iron +519.5%
Contains more Magnesium +57.9%
Contains more Phosphorus +20.8%
Contains more Potassium +40.3%
Contains more Zinc +68.8%
Contains more Copper +91.9%
Contains more Selenium +453.1%
Contains less Sodium -77.6%
Contains more Manganese +1808.5%
Equal in Calcium - 103

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
:
2
Sunfish
Sunfish
Contains more Vitamin A +417.2%
Contains more Vitamin C +700%
Contains more Vitamin B3 +158.5%
Contains more Vitamin B6 +369.6%
Contains more Folate +41.2%
Contains more Vitamin B12 +1458.4%
Contains more Vitamin B1 +61.4%
Contains more Vitamin B2 +11.8%
Equal in Vitamin B5 - 0.865
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%
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Contains more Vitamin A +417.2%
Contains more Vitamin C +700%
Contains more Vitamin B3 +158.5%
Contains more Vitamin B6 +369.6%
Contains more Folate +41.2%
Contains more Vitamin B12 +1458.4%
Contains more Vitamin B1 +61.4%
Contains more Vitamin B2 +11.8%
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Octopus
Octopus
4
:
1
Sunfish
Sunfish
Contains more Protein +19.9%
Contains more Fats +131.1%
Contains more Carbs +∞%
Contains more Other +527.5%
Contains more Water +21.9%
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
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Protein +19.9%
Contains more Fats +131.1%
Contains more Carbs +∞%
Contains more Other +527.5%
Contains more Water +21.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Octopus
Octopus
2
:
1
Sunfish
Sunfish
Contains more Monounsaturated Fat +116%
Contains more Polyunsaturated fat +51.4%
Contains less Saturated Fat -60.7%
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains more Monounsaturated Fat +116%
Contains more Polyunsaturated fat +51.4%
Contains less Saturated Fat -60.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Octopus Sunfish Opinion
Net carbs 4.4g 0g Octopus
Protein 29.82g 24.87g Octopus
Fats 2.08g 0.9g Octopus
Carbs 4.4g 0g Octopus
Calories 164kcal 114kcal Octopus
Calcium 106mg 103mg Octopus
Iron 9.54mg 1.54mg Octopus
Magnesium 60mg 38mg Octopus
Phosphorus 279mg 231mg Octopus
Potassium 630mg 449mg Octopus
Sodium 460mg 103mg Sunfish
Zinc 3.36mg 1.99mg Octopus
Copper 0.739mg 0.385mg Octopus
Manganese 0.047mg 0.897mg Sunfish
Selenium 89.6µg 16.2µg Octopus
Vitamin A 300IU 58IU Octopus
Vitamin A RAE 90µg 17µg Octopus
Vitamin E 1.2mg Octopus
Vitamin C 8mg 1mg Octopus
Vitamin B1 0.057mg 0.092mg Sunfish
Vitamin B2 0.076mg 0.085mg Sunfish
Vitamin B3 3.78mg 1.462mg Octopus
Vitamin B5 0.9mg 0.865mg Octopus
Vitamin B6 0.648mg 0.138mg Octopus
Folate 24µg 17µg Octopus
Vitamin B12 36µg 2.31µg Octopus
Vitamin K 0.1µg Octopus
Tryptophan 0.334mg 0.279mg Octopus
Threonine 1.283mg 1.09mg Octopus
Isoleucine 1.298mg 1.146mg Octopus
Leucine 2.099mg 2.022mg Octopus
Lysine 2.228mg 2.284mg Sunfish
Methionine 0.673mg 0.736mg Sunfish
Phenylalanine 1.069mg 0.971mg Octopus
Valine 1.303mg 1.281mg Octopus
Histidine 0.573mg 0.732mg Sunfish
Cholesterol 96mg 86mg Sunfish
Saturated Fat 0.453g 0.178g Sunfish
Omega-3 - DHA 0.162g 0.092g Octopus
Omega-3 - EPA 0.152g 0.047g Octopus
Omega-3 - DPA 0.012g 0.042g Sunfish
Monounsaturated Fat 0.324g 0.15g Octopus
Polyunsaturated fat 0.477g 0.315g Octopus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Octopus Sunfish
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
39%
Sunfish
Minerals Daily Need Coverage Score
150%
Octopus
66%
Sunfish

Comparison summary

Which food is lower in Sugar?
Sunfish
Sunfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sunfish
Sunfish contains less Sodium (difference - 357mg)
Which food is lower in Cholesterol?
Sunfish
Sunfish is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 0.275g)
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 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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.