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  6. Sardines vs. Octopus

Sardines vs. Octopus — In-Depth Nutrition Comparison

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How are sardines and octopus different?

  • Sardines are richer in phosphorus, calcium, and vitamin D*, while octopus is higher in vitamin B12, iron, selenium, copper, vitamin B6, and zinc.
  • Octopus covers your daily need for vitamin B12, 1128% more than sardines.
  • Octopus is lower in cholesterol.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Mollusks, octopus, common, cooked, moist heat types were used in this article.

Infographic

Sardines 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 CalciumCalcium +260.4%
Contains more PhosphorusPhosphorus +75.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +129.8%
Contains more MagnesiumMagnesium +53.8%
Contains more PotassiumPotassium +58.7%
Contains more IronIron +226.7%
Contains more CopperCopper +297.3%
Contains more ZincZinc +156.5%
Contains more SeleniumSelenium +70%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 30% 24% 14% 18% 71% 54% 150% 4500% 0.25% 18%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +70%
Contains more Vitamin B1Vitamin B1 +40.4%
Contains more Vitamin B2Vitamin B2 +198.7%
Contains more Vitamin B3Vitamin B3 +38.8%
Contains more Vitamin KVitamin K +2500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +181.3%
Contains more Vitamin B5Vitamin B5 +40.2%
Contains more Vitamin B6Vitamin B6 +288%
Contains more Vitamin B12Vitamin B12 +302.7%
Contains more FolateFolate +140%

All nutrients comparison - raw data values

Nutrient Sardines Octopus DV% diff.
Vitamin B12 8.94µg 36µg 1128%
Iron 2.92mg 9.54mg 83%
Selenium 52.7µg 89.6µg 67%
Copper 0.186mg 0.739mg 61%
Vitamin B6 0.167mg 0.648mg 37%
Polyunsaturated fat 5.148g 0.477g 31%
Phosphorus 490mg 279mg 30%
Calcium 382mg 106mg 28%
Vitamin D* 193 IU 0 IU 24%
Vitamin D 4.8µg 0µg 24%
Zinc 1.31mg 3.36mg 19%
Cholesterol 142mg 96mg 15%
Fats 11.45g 2.08g 14%
Vitamin B2 0.227mg 0.076mg 12%
Protein 24.62g 29.82g 10%
Vitamin C 0mg 8mg 9%
Vitamin B3 5.245mg 3.78mg 9%
Monounsaturated fat 3.869g 0.324g 9%
Potassium 397mg 630mg 7%
Sodium 307mg 460mg 7%
Vitamin A 32µg 90µg 6%
Vitamin E 2.04mg 1.2mg 6%
Magnesium 39mg 60mg 5%
Vitamin B5 0.642mg 0.9mg 5%
Saturated fat 1.528g 0.453g 5%
Folate 10µg 24µg 4%
Manganese 0.108mg 0.047mg 3%
Calories 208kcal 164kcal 2%
Vitamin B1 0.08mg 0.057mg 2%
Vitamin K 2.6µg 0.1µg 2%
Carbs 0g 4.4g 1%
Choline 75mg 81mg 1%
Protein per 100 calories 12g 18g N/A
Calories per 10 g protein 84kcal 55kcal N/A
Weight per 100 calories 48g 61g N/A
Unsaturated / Saturated Fat ratio 5.9 1.8 N/A
Net carbs 0g 4.4g N/A
Tryptophan 0.276mg 0.334mg 0%
Threonine 1.079mg 1.283mg 0%
Isoleucine 1.134mg 1.298mg 0%
Leucine 2.001mg 2.099mg 0%
Lysine 2.26mg 2.228mg 0%
Methionine 0.729mg 0.673mg 0%
Phenylalanine 0.961mg 1.069mg 0%
Valine 1.268mg 1.303mg 0%
Histidine 0.725mg 0.573mg 0%
Omega-3 - EPA 0.473g 0.152g N/A
Omega-3 - DHA 0.509g 0.162g N/A
Omega-3 - DPA 0g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 FatsFats +450.5%
Contains more OtherOther +35%
Contains more ProteinProtein +21.1%
Contains more CarbsCarbs +∞%
~equal in Water ~60.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 more Mono. FatMonounsaturated fat +1094.1%
Contains more Poly. FatPolyunsaturated fat +979.2%
Contains less Sat. FatSaturated fat -70.4%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.