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Octopus vs. Surimi — In-Depth Nutrition Comparison

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How are octopus and surimi different?

  • Octopus has more vitamin B12, iron, selenium, copper, vitamin B6, zinc, vitamin B3, vitamin B5, and potassium than surimi.
  • Daily need coverage for vitamin B12 for octopus is 1433% higher.
  • Octopus contains 37 times more iron than surimi. While octopus contains 9.54mg of iron, surimi contains only 0.26mg.
  • Surimi has less cholesterol.

Mollusks, octopus, common, cooked, moist heat and Fish, surimi are the varieties used in this article.

Infographic

Octopus vs Surimi 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 32% 56% 358% 246% 92% 120% 60% 6.1% 489%
Surimi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more MagnesiumMagnesium +39.5%
Contains more CalciumCalcium +1077.8%
Contains more PotassiumPotassium +462.5%
Contains more IronIron +3569.2%
Contains more CopperCopper +2209.4%
Contains more ZincZinc +918.2%
Contains more ManganeseManganese +327.3%
Contains more SeleniumSelenium +218.9%
Contains less SodiumSodium -68.9%
~equal in Phosphorus ~282mg

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
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 30% 24% 0% 14% 18% 71% 54% 150% 4500% 0.25% 18% 44%
Surimi
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin EVitamin E +90.5%
Contains more Vitamin B1Vitamin B1 +185%
Contains more Vitamin B2Vitamin B2 +261.9%
Contains more Vitamin B3Vitamin B3 +1618.2%
Contains more Vitamin B5Vitamin B5 +1185.7%
Contains more Vitamin B6Vitamin B6 +2060%
Contains more Vitamin B12Vitamin B12 +2150%
Contains more FolateFolate +1100%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Octopus Surimi DV% diff.
Vitamin B12 36µg 1.6µg 1433%
Iron 9.54mg 0.26mg 116%
Selenium 89.6µg 28.1µg 112%
Copper 0.739mg 0.032mg 79%
Vitamin B6 0.648mg 0.03mg 48%
Protein 29.82g 15.18g 29%
Zinc 3.36mg 0.33mg 28%
Cholesterol 96mg 30mg 22%
Vitamin B3 3.78mg 0.22mg 22%
Vitamin B5 0.9mg 0.07mg 17%
Potassium 630mg 112mg 15%
Choline 81mg 15%
Sodium 460mg 143mg 14%
Calcium 106mg 9mg 10%
Vitamin C 8mg 0mg 9%
Vitamin A 90µg 20µg 8%
Folate 24µg 2µg 6%
Magnesium 60mg 43mg 4%
Vitamin B2 0.076mg 0.021mg 4%
Vitamin E 1.2mg 0.63mg 4%
Calories 164kcal 99kcal 3%
Vitamin B1 0.057mg 0.02mg 3%
Manganese 0.047mg 0.011mg 2%
Fats 2.08g 0.9g 2%
Carbs 4.4g 6.85g 1%
Saturated fat 0.453g 0.191g 1%
Net carbs 4.4g 6.85g N/A
Phosphorus 279mg 282mg 0%
Vitamin K 0.1µg 0.1µg 0%
Monounsaturated fat 0.324g 0.149g 0%
Polyunsaturated fat 0.477g 0.443g 0%
Tryptophan 0.334mg 0.092mg 0%
Threonine 1.283mg 0.734mg 0%
Isoleucine 1.298mg 0.709mg 0%
Leucine 2.099mg 1.202mg 0%
Lysine 2.228mg 1.387mg 0%
Methionine 0.673mg 0.515mg 0%
Phenylalanine 1.069mg 0.595mg 0%
Valine 1.303mg 0.77mg 0%
Histidine 0.573mg 0.35mg 0%
Omega-3 - EPA 0.152g 0.157g N/A
Omega-3 - DHA 0.162g 0.241g N/A
Omega-3 - DPA 0.012g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +96.4%
Contains more FatsFats +131.1%
Contains more OtherOther +338.4%
Contains more CarbsCarbs +55.7%
Contains more WaterWater +26.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 26% 38%
Saturated fat: Sat. Fat 0.453 g
Monounsaturated fat: Mono. Fat 0.324 g
Polyunsaturated fat: Poly. Fat 0.477 g
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +117.4%
Contains less Sat. FatSaturated fat -57.8%
~equal in Polyunsaturated fat ~0.443g

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.