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Octopus vs. Wolffish — In-Depth Nutrition Comparison

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The main differences between octopus and wolffish

  • Octopus has more vitamin B12, iron, copper, selenium, zinc, vitamin B6, and calcium; however, wolffish has more vitamin B1.
  • Daily need coverage for vitamin B12 for octopus is 1402% higher.
  • Wolffish has 80 times less iron than octopus. Octopus has 9.54mg of iron, while wolffish has 0.12mg.
  • Wolffish is lower in sodium.

Food types used in this article are Mollusks, octopus, common, cooked, moist heat and Fish, wolffish, Atlantic, cooked, dry heat.

Infographic

Octopus vs Wolffish 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 2.4% 34% 4.5% 12% 27% 110% 14% 2.5% 255%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +1225%
Contains more PotassiumPotassium +63.6%
Contains more IronIron +7850%
Contains more CopperCopper +1897.3%
Contains more ZincZinc +236%
Contains more ManganeseManganese +147.4%
Contains more SeleniumSelenium +91.5%
Contains less SodiumSodium -76.3%
~equal in Phosphorus ~256mg

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.
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%
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% 43% 0% 0% 52% 22% 49% 39% 107% 294% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +45.5%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin B6Vitamin B6 +40.3%
Contains more Vitamin B12Vitamin B12 +1431.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +44.4%
Contains more Vitamin B1Vitamin B1 +264.9%
Contains more Vitamin B2Vitamin B2 +27.6%
~equal in Vitamin D ~µg

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
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 g
Contains more ProteinProtein +32.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1085.2%
Contains more FatsFats +47.1%
Contains more WaterWater +22.7%

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
18% 41% 41%
Saturated fat: Sat. Fat 0.468 g
Monounsaturated fat: Mono. Fat 1.072 g
Polyunsaturated fat: Poly. Fat 1.083 g
Contains more Mono. FatMonounsaturated fat +230.9%
Contains more Poly. FatPolyunsaturated fat +127%
~equal in Saturated fat ~0.468g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Octopus Wolffish DV% diff.
Vitamin B12 36µg 2.35µg 1402%
Iron 9.54mg 0.12mg 118%
Copper 0.739mg 0.037mg 78%
Selenium 89.6µg 46.8µg 78%
Zinc 3.36mg 1mg 21%
Sodium 460mg 109mg 15%
Protein 29.82g 22.44g 15%
Choline 81mg 15%
Vitamin B6 0.648mg 0.462mg 14%
Vitamin B1 0.057mg 0.208mg 13%
Cholesterol 96mg 59mg 12%
Calcium 106mg 8mg 10%
Vitamin C 8mg 0mg 9%
Vitamin E 1.2mg 8%
Vitamin B3 3.78mg 2.598mg 7%
Potassium 630mg 385mg 7%
Folate 24µg 6µg 5%
Magnesium 60mg 38mg 5%
Vitamin B5 0.9mg 0.658mg 5%
Vitamin A 90µg 130µg 4%
Polyunsaturated fat 0.477g 1.083g 4%
Phosphorus 279mg 256mg 3%
Monounsaturated fat 0.324g 1.072g 2%
Calories 164kcal 123kcal 2%
Fats 2.08g 3.06g 2%
Vitamin B2 0.076mg 0.097mg 2%
Manganese 0.047mg 0.019mg 1%
Carbs 4.4g 0g 1%
Net carbs 4.4g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.453g 0.468g 0%
Tryptophan 0.334mg 0.251mg 0%
Threonine 1.283mg 0.984mg 0%
Isoleucine 1.298mg 1.034mg 0%
Leucine 2.099mg 1.824mg 0%
Lysine 2.228mg 2.061mg 0%
Methionine 0.673mg 0.664mg 0%
Phenylalanine 1.069mg 0.876mg 0%
Valine 1.303mg 1.156mg 0%
Histidine 0.573mg 0.661mg 0%
Omega-3 - EPA 0.152g 0.393g N/A
Omega-3 - DHA 0.162g 0.405g N/A
Omega-3 - DPA 0.012g 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Octopus Wolffish
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
381%
Octopus
47%
Wolffish
Minerals Daily Need Coverage Score
150%
Octopus
49%
Wolffish

Comparison summary

Which food is lower in Cholesterol?
Wolffish
Wolffish is lower in Cholesterol (difference - 37mg)
Which food is lower in Sugar?
Wolffish
Wolffish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wolffish
Wolffish contains less Sodium (difference - 351mg)
Which food is lower in Saturated fat?
Octopus
Octopus is lower in Saturated fat (difference - 0.015g)
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 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. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/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.