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  6. Tuna vs. Octopus

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
:
7
Octopus
Octopus
Contains more Phosphorus +19.4%
Contains less Sodium -88.3%
Contains more Selenium +20.8%
Contains more Calcium +2550%
Contains more Iron +937%
Contains more Magnesium +42.9%
Contains more Potassium +19.5%
Contains more Zinc +646.7%
Contains more Copper +1618.6%
Contains more Manganese +261.5%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Contains more Phosphorus +19.4%
Contains less Sodium -88.3%
Contains more Selenium +20.8%
Contains more Calcium +2550%
Contains more Iron +937%
Contains more Magnesium +42.9%
Contains more Potassium +19.5%
Contains more Zinc +646.7%
Contains more Copper +1618.6%
Contains more Manganese +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
:
6
Octopus
Octopus
Contains more Vitamin D +∞%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +80.3%
Contains more Vitamin B3 +483.9%
Contains more Vitamin B6 +60.2%
Contains more Vitamin A +361.5%
Contains more Vitamin E +313.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +169.5%
Contains more Folate +1100%
Contains more Vitamin B12 +1431.9%
Equal in Vitamin K - 0.1
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 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 D +∞%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +80.3%
Contains more Vitamin B3 +483.9%
Contains more Vitamin B6 +60.2%
Contains more Vitamin A +361.5%
Contains more Vitamin E +313.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +169.5%
Contains more Folate +1100%
Contains more Vitamin B12 +1431.9%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
:
4
Octopus
Octopus
Contains more Water +14%
Contains more Fats +252.5%
Contains more Carbs +∞%
Contains more Other +150%
Equal in Protein - 29.82
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 +14%
Contains more Fats +252.5%
Contains more Carbs +∞%
Contains more Other +150%
Equal in Protein - 29.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Octopus
Octopus
Contains less Saturated Fat -54.7%
Contains more Monounsaturated Fat +134.8%
Contains more Polyunsaturated fat +172.6%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Contains less Saturated Fat -54.7%
Contains more Monounsaturated Fat +134.8%
Contains more Polyunsaturated fat +172.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna 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 Tuna Octopus Opinion
Net carbs 0g 4.4g Octopus
Protein 29.15g 29.82g Octopus
Fats 0.59g 2.08g Octopus
Carbs 0g 4.4g Octopus
Calories 130kcal 164kcal Octopus
Calcium 4mg 106mg Octopus
Iron 0.92mg 9.54mg Octopus
Magnesium 42mg 60mg Octopus
Phosphorus 333mg 279mg Tuna
Potassium 527mg 630mg Octopus
Sodium 54mg 460mg Tuna
Zinc 0.45mg 3.36mg Octopus
Copper 0.043mg 0.739mg Octopus
Manganese 0.013mg 0.047mg Octopus
Selenium 108.2µg 89.6µg Tuna
Vitamin A 65IU 300IU Octopus
Vitamin A RAE 22µg 90µg Octopus
Vitamin E 0.29mg 1.2mg Octopus
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 8mg Octopus
Vitamin B1 0.134mg 0.057mg Tuna
Vitamin B2 0.137mg 0.076mg Tuna
Vitamin B3 22.07mg 3.78mg Tuna
Vitamin B5 0.334mg 0.9mg Octopus
Vitamin B6 1.038mg 0.648mg Tuna
Folate 2µg 24µg Octopus
Vitamin B12 2.35µg 36µg Octopus
Vitamin K 0.1µg 0.1µg
Tryptophan 0.313mg 0.334mg Octopus
Threonine 1.224mg 1.283mg Octopus
Isoleucine 1.287mg 1.298mg Octopus
Leucine 2.27mg 2.099mg Tuna
Lysine 2.565mg 2.228mg Tuna
Methionine 0.827mg 0.673mg Tuna
Phenylalanine 1.091mg 1.069mg Tuna
Valine 1.438mg 1.303mg Tuna
Histidine 0.822mg 0.573mg Tuna
Cholesterol 47mg 96mg Tuna
Trans Fat 0.02g Octopus
Saturated Fat 0.205g 0.453g Tuna
Omega-3 - DHA 0.105g 0.162g Octopus
Omega-3 - EPA 0.015g 0.152g Octopus
Omega-3 - DPA 0.005g 0.012g Octopus
Monounsaturated Fat 0.138g 0.324g Octopus
Polyunsaturated fat 0.175g 0.477g Octopus
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
92%
Tuna
408%
Octopus
Minerals Daily Need Coverage Score
88%
Tuna
150%
Octopus

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 406mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.248g)
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. 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.