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  6. Orange roughy vs. Octopus

Orange roughy vs. Octopus — In-Depth Nutrition Comparison

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Important differences between Orange roughy and Octopus

  • Octopus has more Vitamin B12, Iron, Copper, Vitamin B6, Zinc, Phosphorus, Vitamin B5, Potassium, and Vitamin B3 than Orange roughy.
  • Octopus's daily need coverage for Vitamin B12 is 1480% more.
  • Orange roughy contains less Sodium.

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

Infographic

Orange roughy vs Octopus 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.
Orange roughy
Orange roughy
1
:
9
Octopus
Octopus
Contains less Sodium -85%
Contains more Calcium +863.6%
Contains more Iron +744.2%
Contains more Magnesium +233.3%
Contains more Phosphorus +173.5%
Contains more Potassium +248.1%
Contains more Zinc +950%
Contains more Copper +885.3%
Contains more Manganese +27%
Equal in Selenium - 89.6
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Contains less Sodium -85%
Contains more Calcium +863.6%
Contains more Iron +744.2%
Contains more Magnesium +233.3%
Contains more Phosphorus +173.5%
Contains more Potassium +248.1%
Contains more Zinc +950%
Contains more Copper +885.3%
Contains more Manganese +27%
Equal in Selenium - 89.6

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.
Orange roughy
Orange roughy
2
:
10
Octopus
Octopus
Contains more Vitamin E +55.8%
Contains more Vitamin K +1000%
Contains more Vitamin A +275%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B3 +107.7%
Contains more Vitamin B5 +1507.1%
Contains more Vitamin B6 +867.2%
Contains more Folate +380%
Contains more Vitamin B12 +7559.6%
Orange roughy
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 38% 0% 0% 12% 15% 35% 4% 16% 4% 59% 3%
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%
Contains more Vitamin E +55.8%
Contains more Vitamin K +1000%
Contains more Vitamin A +275%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B3 +107.7%
Contains more Vitamin B5 +1507.1%
Contains more Vitamin B6 +867.2%
Contains more Folate +380%
Contains more Vitamin B12 +7559.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
2
:
3
Octopus
Octopus
Contains more Water +10.7%
Contains more Other +196.6%
Contains more Protein +31.7%
Contains more Fats +131.1%
Contains more Carbs +∞%
Equal in Water - 60.5
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
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
Contains more Water +10.7%
Contains more Other +196.6%
Contains more Protein +31.7%
Contains more Fats +131.1%
Contains more Carbs +∞%
Equal in Water - 60.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
2
:
1
Octopus
Octopus
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +35.5%
Contains more Polyunsaturated fat +159.2%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +35.5%
Contains more Polyunsaturated fat +159.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange roughy Octopus
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 Orange roughy Octopus Opinion
Net carbs 0g 4.4g Octopus
Protein 22.64g 29.82g Octopus
Fats 0.9g 2.08g Octopus
Carbs 0g 4.4g Octopus
Calories 105kcal 164kcal Octopus
Calcium 11mg 106mg Octopus
Iron 1.13mg 9.54mg Octopus
Magnesium 18mg 60mg Octopus
Phosphorus 102mg 279mg Octopus
Potassium 181mg 630mg Octopus
Sodium 69mg 460mg Orange roughy
Zinc 0.32mg 3.36mg Octopus
Copper 0.075mg 0.739mg Octopus
Manganese 0.037mg 0.047mg Octopus
Selenium 88.3µg 89.6µg Octopus
Vitamin A 80IU 300IU Octopus
Vitamin A RAE 24µg 90µg Octopus
Vitamin E 1.87mg 1.2mg Orange roughy
Vitamin C 0mg 8mg Octopus
Vitamin B1 0.045mg 0.057mg Octopus
Vitamin B2 0.063mg 0.076mg Octopus
Vitamin B3 1.82mg 3.78mg Octopus
Vitamin B5 0.056mg 0.9mg Octopus
Vitamin B6 0.067mg 0.648mg Octopus
Folate 5µg 24µg Octopus
Vitamin B12 0.47µg 36µg Octopus
Vitamin K 1.1µg 0.1µg Orange roughy
Tryptophan 0.23mg 0.334mg Octopus
Threonine 1.03mg 1.283mg Octopus
Isoleucine 1.058mg 1.298mg Octopus
Leucine 1.797mg 2.099mg Octopus
Lysine 2.092mg 2.228mg Octopus
Methionine 0.728mg 0.673mg Orange roughy
Phenylalanine 0.869mg 1.069mg Octopus
Valine 1.083mg 1.303mg Octopus
Histidine 0.474mg 0.573mg Octopus
Cholesterol 80mg 96mg Orange roughy
Saturated Fat 0.034g 0.453g Orange roughy
Omega-3 - DHA 0.025g 0.162g Octopus
Omega-3 - EPA 0.006g 0.152g Octopus
Omega-3 - DPA 0.001g 0.012g Octopus
Monounsaturated Fat 0.439g 0.324g Orange roughy
Polyunsaturated fat 0.184g 0.477g Octopus
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange roughy Octopus
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
16%
Orange roughy
408%
Octopus
Minerals Daily Need Coverage Score
65%
Orange roughy
150%
Octopus

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 391mg)
Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.419g)
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. Orange roughy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174251/nutrients
  2. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/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.