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  6. Rockfish vs. Octopus

Rockfish vs. Octopus — In-Depth Nutrition Comparison

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Differences between Rockfish and Octopus

  • Rockfish is higher in Vitamin D, and Vitamin B2, however, Octopus is richer in Vitamin B12, Iron, Copper, Vitamin B6, Zinc, and Selenium.
  • Octopus's daily need coverage for Vitamin B12 is 1434% higher.
  • Rockfish has less Cholesterol.

The food types used in this comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Mollusks, octopus, common, cooked, moist heat.

Infographic

Rockfish 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.
Rockfish
Rockfish
1
:
9
Octopus
Octopus
Contains less Sodium -80.7%
Contains more Calcium +523.5%
Contains more Iron +2550%
Contains more Magnesium +81.8%
Contains more Phosphorus +12.5%
Contains more Potassium +34.9%
Contains more Zinc +681.4%
Contains more Copper +1702.4%
Contains more Manganese +261.5%
Contains more Selenium +17.6%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Contains less Sodium -80.7%
Contains more Calcium +523.5%
Contains more Iron +2550%
Contains more Magnesium +81.8%
Contains more Phosphorus +12.5%
Contains more Potassium +34.9%
Contains more Zinc +681.4%
Contains more Copper +1702.4%
Contains more Manganese +261.5%
Contains more Selenium +17.6%

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.
Rockfish
Rockfish
2
:
10
Octopus
Octopus
Contains more Vitamin D +∞%
Contains more Vitamin B2 +197.4%
Contains more Vitamin A +1775%
Contains more Vitamin E +172.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B5 +122.8%
Contains more Vitamin B6 +168.9%
Contains more Folate +140%
Contains more Vitamin B12 +2164.2%
Contains more Vitamin K +∞%
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 0%
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 D +∞%
Contains more Vitamin B2 +197.4%
Contains more Vitamin A +1775%
Contains more Vitamin E +172.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B5 +122.8%
Contains more Vitamin B6 +168.9%
Contains more Folate +140%
Contains more Vitamin B12 +2164.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rockfish
Rockfish
1
:
4
Octopus
Octopus
Contains more Water +23.4%
Contains more Protein +34.1%
Contains more Fats +28.4%
Contains more Carbs +∞%
Contains more Other +116.2%
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 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 +23.4%
Contains more Protein +34.1%
Contains more Fats +28.4%
Contains more Carbs +∞%
Contains more Other +116.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rockfish
Rockfish
3
:
0
Octopus
Octopus
Contains more Monounsaturated Fat +43.8%
Equal in Saturated Fat - 0.453
Equal in Polyunsaturated fat - 0.477
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Contains more Monounsaturated Fat +43.8%
Equal in Saturated Fat - 0.453
Equal in Polyunsaturated fat - 0.477

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rockfish 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 Rockfish Octopus Opinion
Net carbs 0g 4.4g Octopus
Protein 22.23g 29.82g Octopus
Fats 1.62g 2.08g Octopus
Carbs 0g 4.4g Octopus
Calories 109kcal 164kcal Octopus
Calcium 17mg 106mg Octopus
Iron 0.36mg 9.54mg Octopus
Magnesium 33mg 60mg Octopus
Phosphorus 248mg 279mg Octopus
Potassium 467mg 630mg Octopus
Sodium 89mg 460mg Rockfish
Zinc 0.43mg 3.36mg Octopus
Copper 0.041mg 0.739mg Octopus
Manganese 0.013mg 0.047mg Octopus
Selenium 76.2µg 89.6µg Octopus
Vitamin A 16IU 300IU Octopus
Vitamin A RAE 5µg 90µg Octopus
Vitamin E 0.44mg 1.2mg Octopus
Vitamin D 183IU 0IU Rockfish
Vitamin D 4.6µg 0µg Rockfish
Vitamin C 0mg 8mg Octopus
Vitamin B1 0.027mg 0.057mg Octopus
Vitamin B2 0.226mg 0.076mg Rockfish
Vitamin B3 2.897mg 3.78mg Octopus
Vitamin B5 0.404mg 0.9mg Octopus
Vitamin B6 0.241mg 0.648mg Octopus
Folate 10µg 24µg Octopus
Vitamin B12 1.59µg 36µg Octopus
Vitamin K 0µg 0.1µg Octopus
Tryptophan 0.296mg 0.334mg Octopus
Threonine 1.014mg 1.283mg Octopus
Isoleucine 1.06mg 1.298mg Octopus
Leucine 1.835mg 2.099mg Octopus
Lysine 2.188mg 2.228mg Octopus
Methionine 0.707mg 0.673mg Rockfish
Phenylalanine 0.935mg 1.069mg Octopus
Valine 1.106mg 1.303mg Octopus
Histidine 0.502mg 0.573mg Octopus
Cholesterol 61mg 96mg Rockfish
Trans Fat 0.025g Octopus
Saturated Fat 0.42g 0.453g Rockfish
Omega-3 - DHA 0.238g 0.162g Rockfish
Omega-3 - EPA 0.107g 0.152g Octopus
Omega-3 - DPA 0.027g 0.012g Rockfish
Monounsaturated Fat 0.466g 0.324g Rockfish
Polyunsaturated fat 0.485g 0.477g Rockfish
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish 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
46%
Rockfish
408%
Octopus
Minerals Daily Need Coverage Score
64%
Rockfish
150%
Octopus

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 371mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 0.033g)
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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.