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  6. Octopus vs. Tuna

Octopus vs. Tuna — In-Depth Nutrition Comparison

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Differences between Octopus and Tuna

  • Octopus is higher in Vitamin B12, Iron, Copper, and Zinc, however, Tuna is richer in Vitamin B3, Selenium, Vitamin B6, and Vitamin D.
  • Octopus's daily need coverage for Vitamin B12 is 1402% higher.
  • Octopus has 17 times more Copper than Tuna. While Octopus has 0.739mg of Copper, Tuna has only 0.043mg.
  • Tuna has less Sodium.

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

Infographic

Octopus vs Tuna 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
7
:
3
Tuna
Tuna
Contains more Calcium +2550%
Contains more Iron +937%
Contains more Magnesium +42.9%
Contains more Potassium +19.5%
Contains more Zinc +646.7%
Contains more Copper +1618.6%
Contains more Manganese +261.5%
Contains more Phosphorus +19.4%
Contains less Sodium -88.3%
Contains more Selenium +20.8%
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +2550%
Contains more Iron +937%
Contains more Magnesium +42.9%
Contains more Potassium +19.5%
Contains more Zinc +646.7%
Contains more Copper +1618.6%
Contains more Manganese +261.5%
Contains more Phosphorus +19.4%
Contains less Sodium -88.3%
Contains more Selenium +20.8%

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
6
:
5
Tuna
Tuna
Contains more Vitamin A +361.5%
Contains more Vitamin E +313.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +169.5%
Contains more Folate +1100%
Contains more Vitamin B12 +1431.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +80.3%
Contains more Vitamin B3 +483.9%
Contains more Vitamin B6 +60.2%
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +361.5%
Contains more Vitamin E +313.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +169.5%
Contains more Folate +1100%
Contains more Vitamin B12 +1431.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +80.3%
Contains more Vitamin B3 +483.9%
Contains more Vitamin B6 +60.2%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Octopus
Octopus
4
:
1
Tuna
Tuna
Contains more Fats +252.5%
Contains more Carbs +∞%
Contains more Other +150%
Contains more Water +14%
Equal in Protein - 29.15
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
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +252.5%
Contains more Carbs +∞%
Contains more Other +150%
Contains more Water +14%
Equal in Protein - 29.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Octopus
Octopus
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +134.8%
Contains more Polyunsaturated fat +172.6%
Contains less Saturated Fat -54.7%
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +134.8%
Contains more Polyunsaturated fat +172.6%
Contains less Saturated Fat -54.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Octopus Tuna
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 Tuna Opinion
Net carbs 4.4g 0g Octopus
Protein 29.82g 29.15g Octopus
Fats 2.08g 0.59g Octopus
Carbs 4.4g 0g Octopus
Calories 164kcal 130kcal Octopus
Calcium 106mg 4mg Octopus
Iron 9.54mg 0.92mg Octopus
Magnesium 60mg 42mg Octopus
Phosphorus 279mg 333mg Tuna
Potassium 630mg 527mg Octopus
Sodium 460mg 54mg Tuna
Zinc 3.36mg 0.45mg Octopus
Copper 0.739mg 0.043mg Octopus
Manganese 0.047mg 0.013mg Octopus
Selenium 89.6µg 108.2µg Tuna
Vitamin A 300IU 65IU Octopus
Vitamin A RAE 90µg 22µg Octopus
Vitamin E 1.2mg 0.29mg Octopus
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 8mg 0mg Octopus
Vitamin B1 0.057mg 0.134mg Tuna
Vitamin B2 0.076mg 0.137mg Tuna
Vitamin B3 3.78mg 22.07mg Tuna
Vitamin B5 0.9mg 0.334mg Octopus
Vitamin B6 0.648mg 1.038mg Tuna
Folate 24µg 2µg Octopus
Vitamin B12 36µg 2.35µg Octopus
Vitamin K 0.1µg 0.1µg
Tryptophan 0.334mg 0.313mg Octopus
Threonine 1.283mg 1.224mg Octopus
Isoleucine 1.298mg 1.287mg Octopus
Leucine 2.099mg 2.27mg Tuna
Lysine 2.228mg 2.565mg Tuna
Methionine 0.673mg 0.827mg Tuna
Phenylalanine 1.069mg 1.091mg Tuna
Valine 1.303mg 1.438mg Tuna
Histidine 0.573mg 0.822mg Tuna
Cholesterol 96mg 47mg Tuna
Trans Fat 0.02g Octopus
Saturated Fat 0.453g 0.205g Tuna
Omega-3 - DHA 0.162g 0.105g Octopus
Omega-3 - EPA 0.152g 0.015g Octopus
Omega-3 - DPA 0.012g 0.005g Octopus
Monounsaturated Fat 0.324g 0.138g Octopus
Polyunsaturated fat 0.477g 0.175g Octopus
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Octopus Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
150%
Octopus
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 406mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.248g)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.