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Tuna vs. Octopus — In-Depth Nutrition Comparison

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Differences between tuna and octopus

  • Tuna is higher in vitamin B3, selenium, vitamin B6, and vitamin D; however, octopus is richer in vitamin B12, iron, copper, and zinc.
  • Octopus's daily need coverage for vitamin B12 is 1402% higher.
  • Tuna has less cholesterol.

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

Infographic

Tuna 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.
Tuna
Tuna
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
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%
Contains more PhosphorusPhosphorus +19.4%
Contains less SodiumSodium -88.3%
Contains more SeleniumSelenium +20.8%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +2550%
Contains more PotassiumPotassium +19.5%
Contains more IronIron +937%
Contains more CopperCopper +1618.6%
Contains more ZincZinc +646.7%
Contains more ManganeseManganese +261.5%

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.
Tuna
Tuna
5
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +135.1%
Contains more Vitamin B2Vitamin B2 +80.3%
Contains more Vitamin B3Vitamin B3 +483.9%
Contains more Vitamin B6Vitamin B6 +60.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +309.1%
Contains more Vitamin EVitamin E +313.8%
Contains more Vitamin B5Vitamin B5 +169.5%
Contains more Vitamin B12Vitamin B12 +1431.9%
Contains more FolateFolate +1100%
~equal in Vitamin K ~0.1µg
~equal in Choline ~81mg

All nutrients comparison - raw data values

Nutrient Tuna Octopus DV% diff.
Vitamin B12 2.35µg 36µg 1402%
Vitamin B3 22.07mg 3.78mg 114%
Iron 0.92mg 9.54mg 108%
Copper 0.043mg 0.739mg 77%
Selenium 108.2µg 89.6µg 34%
Vitamin B6 1.038mg 0.648mg 30%
Zinc 0.45mg 3.36mg 26%
Sodium 54mg 460mg 18%
Cholesterol 47mg 96mg 16%
Vitamin B5 0.334mg 0.9mg 11%
Vitamin D 82IU 0IU 10%
Calcium 4mg 106mg 10%
Vitamin D 2µg 0µg 10%
Vitamin C 0mg 8mg 9%
Phosphorus 333mg 279mg 8%
Vitamin A 22µg 90µg 8%
Folate 2µg 24µg 6%
Vitamin E 0.29mg 1.2mg 6%
Vitamin B1 0.134mg 0.057mg 6%
Vitamin B2 0.137mg 0.076mg 5%
Magnesium 42mg 60mg 4%
Potassium 527mg 630mg 3%
Polyunsaturated fat 0.175g 0.477g 2%
Calories 130kcal 164kcal 2%
Fats 0.59g 2.08g 2%
Protein 29.15g 29.82g 1%
Manganese 0.013mg 0.047mg 1%
Carbs 0g 4.4g 1%
Choline 77.6mg 81mg 1%
Saturated fat 0.205g 0.453g 1%
Net carbs 0g 4.4g N/A
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.02g N/A
Monounsaturated fat 0.138g 0.324g 0%
Tryptophan 0.313mg 0.334mg 0%
Threonine 1.224mg 1.283mg 0%
Isoleucine 1.287mg 1.298mg 0%
Leucine 2.27mg 2.099mg 0%
Lysine 2.565mg 2.228mg 0%
Methionine 0.827mg 0.673mg 0%
Phenylalanine 1.091mg 1.069mg 0%
Valine 1.438mg 1.303mg 0%
Histidine 0.822mg 0.573mg 0%
Omega-3 - EPA 0.015g 0.152g N/A
Omega-3 - DHA 0.105g 0.162g N/A
Omega-3 - DPA 0.005g 0.012g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
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 WaterWater +14%
Contains more FatsFats +252.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +150%
~equal in Protein ~29.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
36% 26% 38%
Saturated fat: Sat. Fat 0.453 g
Monounsaturated fat: Mono. Fat 0.324 g
Polyunsaturated fat: Poly. Fat 0.477 g
Contains less Sat. FatSaturated fat -54.7%
Contains more Mono. FatMonounsaturated fat +134.8%
Contains more Poly. FatPolyunsaturated fat +172.6%

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.