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  6. Octopus vs. Swordfish

Octopus vs. Swordfish — In-Depth Nutrition Comparison

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Differences between Octopus and Swordfish

  • Octopus is higher in Vitamin B12, Iron, Copper, Selenium, Zinc, Calcium, and Vitamin B5, however, Swordfish is richer in Vitamin D, and Vitamin B3.
  • Octopus's daily need coverage for Vitamin B12 is 1433% higher.
  • Octopus has 21 times more Iron than Swordfish. While Octopus has 9.54mg of Iron, Swordfish has only 0.45mg.
  • Swordfish has less Sodium.

The food types used in this comparison are Mollusks, octopus, common, cooked, moist heat and Fish, swordfish, cooked, dry heat.

Infographic

Octopus vs Swordfish 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
Swordfish
Swordfish
Contains more Calcium +1666.7%
Contains more Iron +2020%
Contains more Magnesium +71.4%
Contains more Potassium +26.3%
Contains more Zinc +330.8%
Contains more Copper +1506.5%
Contains more Manganese +261.5%
Contains more Selenium +30.8%
Contains less Sodium -78.9%
Equal in Phosphorus - 304
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +1666.7%
Contains more Iron +2020%
Contains more Magnesium +71.4%
Contains more Potassium +26.3%
Contains more Zinc +330.8%
Contains more Copper +1506.5%
Contains more Manganese +261.5%
Contains more Selenium +30.8%
Contains less Sodium -78.9%
Equal in Phosphorus - 304

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
7
:
4
Swordfish
Swordfish
Contains more Vitamin A +132.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B5 +115.8%
Contains more Folate +1100%
Contains more Vitamin B12 +2122.2%
Contains more Vitamin E +100.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +56.1%
Contains more Vitamin B3 +144.8%
Equal in Vitamin B6 - 0.615
Equal in Vitamin K - 0.1
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%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +132.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B5 +115.8%
Contains more Folate +1100%
Contains more Vitamin B12 +2122.2%
Contains more Vitamin E +100.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +56.1%
Contains more Vitamin B3 +144.8%
Equal in Vitamin B6 - 0.615
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Octopus
Octopus
3
:
2
Swordfish
Swordfish
Contains more Protein +27.2%
Contains more Carbs +∞%
Contains more Other +788.9%
Contains more Fats +281.3%
Contains more Water +12.8%
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
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Protein +27.2%
Contains more Carbs +∞%
Contains more Other +788.9%
Contains more Fats +281.3%
Contains more Water +12.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Octopus
Octopus
1
:
2
Swordfish
Swordfish
Contains less Saturated Fat -76.3%
Contains more Monounsaturated Fat +993.8%
Contains more Polyunsaturated fat +186.8%
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -76.3%
Contains more Monounsaturated Fat +993.8%
Contains more Polyunsaturated fat +186.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Octopus Swordfish Opinion
Net carbs 4.4g 0g Octopus
Protein 29.82g 23.45g Octopus
Fats 2.08g 7.93g Swordfish
Carbs 4.4g 0g Octopus
Calories 164kcal 172kcal Swordfish
Calcium 106mg 6mg Octopus
Iron 9.54mg 0.45mg Octopus
Magnesium 60mg 35mg Octopus
Phosphorus 279mg 304mg Swordfish
Potassium 630mg 499mg Octopus
Sodium 460mg 97mg Swordfish
Zinc 3.36mg 0.78mg Octopus
Copper 0.739mg 0.046mg Octopus
Manganese 0.047mg 0.013mg Octopus
Selenium 89.6µg 68.5µg Octopus
Vitamin A 300IU 129IU Octopus
Vitamin A RAE 90µg 43µg Octopus
Vitamin E 1.2mg 2.41mg Swordfish
Vitamin D 0IU 666IU Swordfish
Vitamin D 0µg 16.6µg Swordfish
Vitamin C 8mg 0mg Octopus
Vitamin B1 0.057mg 0.089mg Swordfish
Vitamin B2 0.076mg 0.063mg Octopus
Vitamin B3 3.78mg 9.254mg Swordfish
Vitamin B5 0.9mg 0.417mg Octopus
Vitamin B6 0.648mg 0.615mg Octopus
Folate 24µg 2µg Octopus
Vitamin B12 36µg 1.62µg Octopus
Vitamin K 0.1µg 0.1µg
Tryptophan 0.334mg 0.265mg Octopus
Threonine 1.283mg 1.035mg Octopus
Isoleucine 1.298mg 1.088mg Octopus
Leucine 2.099mg 1.919mg Octopus
Lysine 2.228mg 2.168mg Octopus
Methionine 0.673mg 0.699mg Swordfish
Phenylalanine 1.069mg 0.922mg Octopus
Valine 1.303mg 1.216mg Octopus
Histidine 0.573mg 0.695mg Swordfish
Cholesterol 96mg 78mg Swordfish
Trans Fat 0.056g Octopus
Saturated Fat 0.453g 1.911g Octopus
Omega-3 - DHA 0.162g 0.772g Swordfish
Omega-3 - EPA 0.152g 0.127g Octopus
Omega-3 - DPA 0.012g 0.168g Swordfish
Monounsaturated Fat 0.324g 3.544g Swordfish
Polyunsaturated fat 0.477g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Octopus Swordfish
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
95%
Swordfish
Minerals Daily Need Coverage Score
150%
Octopus
64%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 363mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 1.458g)
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 contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.