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  6. Swordfish vs. Octopus

Swordfish vs. Octopus — In-Depth Nutrition Comparison

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Differences between Swordfish and Octopus

  • Swordfish is higher in Vitamin D, and Vitamin B3, however, Octopus is richer in Vitamin B12, Iron, Copper, Selenium, Zinc, Calcium, and Vitamin B5.
  • Octopus's daily need coverage for Vitamin B12 is 1433% higher.
  • Swordfish has less Sodium.

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

Infographic

Swordfish 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.
Swordfish
Swordfish
2
:
8
Octopus
Octopus
Contains less Sodium -78.9%
Contains more Calcium +1666.7%
Contains more Iron +2020%
Contains more Magnesium +71.4%
Contains more Potassium +26.3%
Contains more Zinc +330.8%
Contains more Copper +1506.5%
Contains more Manganese +261.5%
Contains more Selenium +30.8%
Equal in Phosphorus - 279
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Contains less Sodium -78.9%
Contains more Calcium +1666.7%
Contains more Iron +2020%
Contains more Magnesium +71.4%
Contains more Potassium +26.3%
Contains more Zinc +330.8%
Contains more Copper +1506.5%
Contains more Manganese +261.5%
Contains more Selenium +30.8%
Equal in Phosphorus - 279

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.
Swordfish
Swordfish
4
:
7
Octopus
Octopus
Contains more Vitamin E +100.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +56.1%
Contains more Vitamin B3 +144.8%
Contains more Vitamin A +132.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B5 +115.8%
Contains more Folate +1100%
Contains more Vitamin B12 +2122.2%
Equal in Vitamin B6 - 0.648
Equal in Vitamin K - 0.1
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 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%
Contains more Vitamin E +100.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +56.1%
Contains more Vitamin B3 +144.8%
Contains more Vitamin A +132.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B5 +115.8%
Contains more Folate +1100%
Contains more Vitamin B12 +2122.2%
Equal in Vitamin B6 - 0.648
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Octopus
Octopus
Contains more Fats +281.3%
Contains more Water +12.8%
Contains more Protein +27.2%
Contains more Carbs +∞%
Contains more Other +788.9%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 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 Fats +281.3%
Contains more Water +12.8%
Contains more Protein +27.2%
Contains more Carbs +∞%
Contains more Other +788.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Octopus
Octopus
Contains more Monounsaturated Fat +993.8%
Contains more Polyunsaturated fat +186.8%
Contains less Saturated Fat -76.3%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Contains more Monounsaturated Fat +993.8%
Contains more Polyunsaturated fat +186.8%
Contains less Saturated Fat -76.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Octopus
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 Swordfish Octopus Opinion
Net carbs 0g 4.4g Octopus
Protein 23.45g 29.82g Octopus
Fats 7.93g 2.08g Swordfish
Carbs 0g 4.4g Octopus
Calories 172kcal 164kcal Swordfish
Calcium 6mg 106mg Octopus
Iron 0.45mg 9.54mg Octopus
Magnesium 35mg 60mg Octopus
Phosphorus 304mg 279mg Swordfish
Potassium 499mg 630mg Octopus
Sodium 97mg 460mg Swordfish
Zinc 0.78mg 3.36mg Octopus
Copper 0.046mg 0.739mg Octopus
Manganese 0.013mg 0.047mg Octopus
Selenium 68.5µg 89.6µg Octopus
Vitamin A 129IU 300IU Octopus
Vitamin A RAE 43µg 90µg Octopus
Vitamin E 2.41mg 1.2mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin C 0mg 8mg Octopus
Vitamin B1 0.089mg 0.057mg Swordfish
Vitamin B2 0.063mg 0.076mg Octopus
Vitamin B3 9.254mg 3.78mg Swordfish
Vitamin B5 0.417mg 0.9mg Octopus
Vitamin B6 0.615mg 0.648mg Octopus
Folate 2µg 24µg Octopus
Vitamin B12 1.62µg 36µg Octopus
Vitamin K 0.1µg 0.1µg
Tryptophan 0.265mg 0.334mg Octopus
Threonine 1.035mg 1.283mg Octopus
Isoleucine 1.088mg 1.298mg Octopus
Leucine 1.919mg 2.099mg Octopus
Lysine 2.168mg 2.228mg Octopus
Methionine 0.699mg 0.673mg Swordfish
Phenylalanine 0.922mg 1.069mg Octopus
Valine 1.216mg 1.303mg Octopus
Histidine 0.695mg 0.573mg Swordfish
Cholesterol 78mg 96mg Swordfish
Trans Fat 0.056g Octopus
Saturated Fat 1.911g 0.453g Octopus
Omega-3 - DHA 0.772g 0.162g Swordfish
Omega-3 - EPA 0.127g 0.152g Octopus
Omega-3 - DPA 0.168g 0.012g Swordfish
Monounsaturated Fat 3.544g 0.324g Swordfish
Polyunsaturated fat 1.368g 0.477g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish 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
95%
Swordfish
408%
Octopus
Minerals Daily Need Coverage Score
64%
Swordfish
150%
Octopus

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 363mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 1.458g)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.