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  6. Octopus vs. Tilapia

Octopus vs. Tilapia — In-Depth Nutrition Comparison

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Important differences between Octopus and Tilapia

  • Octopus has more Vitamin B12, Iron, Copper, Selenium, Vitamin B6, Zinc, and Phosphorus, however, Tilapia is richer in Vitamin D.
  • Octopus's daily need coverage for Vitamin B12 is 1423% more.
  • Octopus contains 14 times more Iron than Tilapia. Octopus contains 9.54mg of Iron, while Tilapia contains 0.69mg.
  • Tilapia contains less Sodium.

The food varieties used in the comparison are Mollusks, octopus, common, cooked, moist heat and Fish, tilapia, cooked, dry heat.

Infographic

Octopus vs Tilapia 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
Tilapia
Tilapia
Contains more Calcium +657.1%
Contains more Iron +1282.6%
Contains more Magnesium +76.5%
Contains more Phosphorus +36.8%
Contains more Potassium +65.8%
Contains more Zinc +719.5%
Contains more Copper +885.3%
Contains more Manganese +27%
Contains more Selenium +64.7%
Contains less Sodium -87.8%
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Contains more Calcium +657.1%
Contains more Iron +1282.6%
Contains more Magnesium +76.5%
Contains more Phosphorus +36.8%
Contains more Potassium +65.8%
Contains more Zinc +719.5%
Contains more Copper +885.3%
Contains more Manganese +27%
Contains more Selenium +64.7%
Contains less Sodium -87.8%

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
8
:
4
Tilapia
Tilapia
Contains more Vitamin A +∞%
Contains more Vitamin E +51.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +35.5%
Contains more Vitamin B6 +426.8%
Contains more Folate +300%
Contains more Vitamin B12 +1835.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +63.2%
Contains more Vitamin B3 +25.5%
Contains more Vitamin K +800%
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%
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +51.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +35.5%
Contains more Vitamin B6 +426.8%
Contains more Folate +300%
Contains more Vitamin B12 +1835.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +63.2%
Contains more Vitamin B3 +25.5%
Contains more Vitamin K +800%
Equal in Vitamin B2 - 0.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Octopus
Octopus
3
:
2
Tilapia
Tilapia
Contains more Protein +14%
Contains more Carbs +∞%
Contains more Fats +27.4%
Contains more Water +18.3%
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
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more Protein +14%
Contains more Carbs +∞%
Contains more Fats +27.4%
Contains more Water +18.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Octopus
Octopus
1
:
2
Tilapia
Tilapia
Contains less Saturated Fat -51.8%
Contains more Monounsaturated Fat +194.8%
Contains more Polyunsaturated fat +25.8%
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Contains less Saturated Fat -51.8%
Contains more Monounsaturated Fat +194.8%
Contains more Polyunsaturated fat +25.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Octopus Tilapia
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 Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Octopus Tilapia Opinion
Net carbs 4.4g 0g Octopus
Protein 29.82g 26.15g Octopus
Fats 2.08g 2.65g Tilapia
Carbs 4.4g 0g Octopus
Calories 164kcal 128kcal Octopus
Calcium 106mg 14mg Octopus
Iron 9.54mg 0.69mg Octopus
Magnesium 60mg 34mg Octopus
Phosphorus 279mg 204mg Octopus
Potassium 630mg 380mg Octopus
Sodium 460mg 56mg Tilapia
Zinc 3.36mg 0.41mg Octopus
Copper 0.739mg 0.075mg Octopus
Manganese 0.047mg 0.037mg Octopus
Selenium 89.6µg 54.4µg Octopus
Vitamin A 300IU 0IU Octopus
Vitamin A RAE 90µg 0µg Octopus
Vitamin E 1.2mg 0.79mg Octopus
Vitamin D 0IU 150IU Tilapia
Vitamin D 0µg 3.7µg Tilapia
Vitamin C 8mg 0mg Octopus
Vitamin B1 0.057mg 0.093mg Tilapia
Vitamin B2 0.076mg 0.073mg Octopus
Vitamin B3 3.78mg 4.745mg Tilapia
Vitamin B5 0.9mg 0.664mg Octopus
Vitamin B6 0.648mg 0.123mg Octopus
Folate 24µg 6µg Octopus
Vitamin B12 36µg 1.86µg Octopus
Vitamin K 0.1µg 0.9µg Tilapia
Tryptophan 0.334mg 0.265mg Octopus
Threonine 1.283mg 1.156mg Octopus
Isoleucine 1.298mg 1.22mg Octopus
Leucine 2.099mg 2.04mg Octopus
Lysine 2.228mg 2.315mg Tilapia
Methionine 0.673mg 0.766mg Tilapia
Phenylalanine 1.069mg 1.05mg Octopus
Valine 1.303mg 1.28mg Octopus
Histidine 0.573mg 0.585mg Tilapia
Cholesterol 96mg 57mg Tilapia
Saturated Fat 0.453g 0.94g Octopus
Omega-3 - DHA 0.162g 0.13g Octopus
Omega-3 - EPA 0.152g 0.005g Octopus
Omega-3 - DPA 0.012g 0.06g Tilapia
Monounsaturated Fat 0.324g 0.955g Tilapia
Polyunsaturated fat 0.477g 0.6g Tilapia
Omega-6 - Eicosadienoic acid 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Octopus Tilapia
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
47%
Tilapia
Minerals Daily Need Coverage Score
150%
Octopus
52%
Tilapia

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 404mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 0.487g)
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 contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.