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  6. Octopus vs. Whiting

Octopus vs. Whiting — In-Depth Nutrition Comparison

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Summary of differences between Octopus and Whiting

  • Octopus has more Vitamin B12, Iron, Selenium, Copper, Vitamin B6, Zinc, Vitamin B3, and Vitamin B5, while Whiting has more Vitamin D.
  • Octopus covers your daily need of Vitamin B12 1392% more than Whiting.
  • Octopus contains 23 times more Iron than Whiting. While Octopus contains 9.54mg of Iron, Whiting contains only 0.42mg.
  • The amount of Sodium in Whiting is lower.

These are the specific foods used in this comparison Mollusks, octopus, common, cooked, moist heat and Fish, whiting, mixed species, cooked, dry heat.

Infographic

Octopus vs Whiting 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
Whiting
Whiting
Contains more Calcium +71%
Contains more Iron +2171.4%
Contains more Magnesium +122.2%
Contains more Potassium +45.2%
Contains more Zinc +534%
Contains more Copper +1747.5%
Contains more Selenium +118%
Contains less Sodium -71.3%
Contains more Manganese +176.6%
Equal in Phosphorus - 285
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Whiting
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Contains more Calcium +71%
Contains more Iron +2171.4%
Contains more Magnesium +122.2%
Contains more Potassium +45.2%
Contains more Zinc +534%
Contains more Copper +1747.5%
Contains more Selenium +118%
Contains less Sodium -71.3%
Contains more Manganese +176.6%
Equal in Phosphorus - 285

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
9
:
2
Whiting
Whiting
Contains more Vitamin A +134.4%
Contains more Vitamin E +215.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +126.3%
Contains more Vitamin B5 +260%
Contains more Vitamin B6 +260%
Contains more Folate +60%
Contains more Vitamin B12 +1284.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +19.3%
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%
Whiting
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 1%
Contains more Vitamin A +134.4%
Contains more Vitamin E +215.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +126.3%
Contains more Vitamin B5 +260%
Contains more Vitamin B6 +260%
Contains more Folate +60%
Contains more Vitamin B12 +1284.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +19.3%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Octopus
Octopus
4
:
1
Whiting
Whiting
Contains more Protein +27%
Contains more Fats +23.1%
Contains more Carbs +∞%
Contains more Other +2566.7%
Contains more Water +23.5%
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
Whiting
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more Protein +27%
Contains more Fats +23.1%
Contains more Carbs +∞%
Contains more Other +2566.7%
Contains more Water +23.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Octopus
Octopus
0
:
3
Whiting
Whiting
Contains less Saturated Fat -11.7%
Contains more Monounsaturated Fat +37.3%
Contains more Polyunsaturated fat +23.1%
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Whiting
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
Contains less Saturated Fat -11.7%
Contains more Monounsaturated Fat +37.3%
Contains more Polyunsaturated fat +23.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Octopus Whiting
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 Whiting Opinion
Net carbs 4.4g 0g Octopus
Protein 29.82g 23.48g Octopus
Fats 2.08g 1.69g Octopus
Carbs 4.4g 0g Octopus
Calories 164kcal 116kcal Octopus
Calcium 106mg 62mg Octopus
Iron 9.54mg 0.42mg Octopus
Magnesium 60mg 27mg Octopus
Phosphorus 279mg 285mg Whiting
Potassium 630mg 434mg Octopus
Sodium 460mg 132mg Whiting
Zinc 3.36mg 0.53mg Octopus
Copper 0.739mg 0.04mg Octopus
Manganese 0.047mg 0.13mg Whiting
Selenium 89.6µg 41.1µg Octopus
Vitamin A 300IU 128IU Octopus
Vitamin A RAE 90µg 38µg Octopus
Vitamin E 1.2mg 0.38mg Octopus
Vitamin D 0IU 73IU Whiting
Vitamin D 0µg 1.8µg Whiting
Vitamin C 8mg 0mg Octopus
Vitamin B1 0.057mg 0.068mg Whiting
Vitamin B2 0.076mg 0.06mg Octopus
Vitamin B3 3.78mg 1.67mg Octopus
Vitamin B5 0.9mg 0.25mg Octopus
Vitamin B6 0.648mg 0.18mg Octopus
Folate 24µg 15µg Octopus
Vitamin B12 36µg 2.6µg Octopus
Vitamin K 0.1µg 0.1µg
Tryptophan 0.334mg 0.263mg Octopus
Threonine 1.283mg 1.029mg Octopus
Isoleucine 1.298mg 1.082mg Octopus
Leucine 2.099mg 1.908mg Octopus
Lysine 2.228mg 2.156mg Octopus
Methionine 0.673mg 0.695mg Whiting
Phenylalanine 1.069mg 0.917mg Octopus
Valine 1.303mg 1.21mg Octopus
Histidine 0.573mg 0.691mg Whiting
Cholesterol 96mg 84mg Whiting
Saturated Fat 0.453g 0.4g Whiting
Omega-3 - DHA 0.162g 0.235g Whiting
Omega-3 - EPA 0.152g 0.283g Whiting
Omega-3 - DPA 0.012g 0.017g Whiting
Monounsaturated Fat 0.324g 0.445g Whiting
Polyunsaturated fat 0.477g 0.587g Whiting

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Octopus Whiting
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
44%
Whiting
Minerals Daily Need Coverage Score
150%
Octopus
50%
Whiting

Comparison summary

Which food contains less Sodium?
Whiting
Whiting contains less Sodium (difference - 328mg)
Which food is lower in Cholesterol?
Whiting
Whiting is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Whiting
Whiting is lower in Saturated Fat (difference - 0.053g)
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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.