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  6. Herring vs. Octopus

Herring vs. Octopus — In-Depth Nutrition Comparison

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Significant differences between herring and octopus

  • Herring is richer in vitamin D* and vitamin B2, while octopus is higher in vitamin B12, iron, selenium, copper, vitamin B6, and zinc.
  • Octopus covers your daily vitamin B12 needs 953% more than herring.
  • Octopus is lower in saturated fat.

Specific food types used in this comparison are Fish, herring, Atlantic, cooked, dry heat and Mollusks, octopus, common, cooked, moist heat.

Infographic

Herring 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 29% 22% 37% 53% 39% 35% 130% 15% 5.2% 255%
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 less SodiumSodium -75%
Contains more MagnesiumMagnesium +46.3%
Contains more CalciumCalcium +43.2%
Contains more PotassiumPotassium +50.4%
Contains more IronIron +576.6%
Contains more CopperCopper +526.3%
Contains more ZincZinc +164.6%
Contains more ManganeseManganese +17.5%
Contains more SeleniumSelenium +91.5%
~equal in Phosphorus ~279mg

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 2.3% 81% 12% 27% 28% 69% 77% 44% 80% 1643% 0.25% 9%
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 +14.2%
Contains more Vitamin B1Vitamin B1 +96.5%
Contains more Vitamin B2Vitamin B2 +293.4%
Contains more Vitamin CVitamin C +1042.9%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more Vitamin B6Vitamin B6 +86.2%
Contains more Vitamin B12Vitamin B12 +174%
Contains more FolateFolate +100%
~equal in Vitamin B3 ~3.78mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Herring Octopus DV% diff.
Vitamin B12 13.14µg 36µg 953%
Iron 1.41mg 9.54mg 102%
Selenium 46.8µg 89.6µg 78%
Copper 0.118mg 0.739mg 69%
Vitamin D* 214 IU 0 IU 27%
Vitamin D 5.4µg 0µg 27%
Vitamin B6 0.348mg 0.648mg 23%
Zinc 1.27mg 3.36mg 19%
Vitamin B2 0.299mg 0.076mg 17%
Fats 11.59g 2.08g 15%
Sodium 115mg 460mg 15%
Polyunsaturated fat 2.735g 0.477g 15%
Protein 23.03g 29.82g 14%
Monounsaturated fat 4.79g 0.324g 11%
Saturated fat 2.615g 0.453g 10%
Vitamin C 0.7mg 8mg 8%
Cholesterol 77mg 96mg 6%
Potassium 419mg 630mg 6%
Vitamin A 36µg 90µg 6%
Magnesium 41mg 60mg 5%
Vitamin B1 0.112mg 0.057mg 5%
Calcium 74mg 106mg 3%
Phosphorus 303mg 279mg 3%
Vitamin B5 0.74mg 0.9mg 3%
Folate 12µg 24µg 3%
Calories 203kcal 164kcal 2%
Vitamin B3 4.124mg 3.78mg 2%
Carbs 0g 4.4g 1%
Vitamin E 1.37mg 1.2mg 1%
Protein per 100 calories 11g 18g N/A
Calories per 10 g protein 88kcal 55kcal N/A
Weight per 100 calories 49g 61g N/A
Unsaturated / Saturated Fat ratio 2.9 1.8 N/A
Net carbs 0g 4.4g N/A
Manganese 0.04mg 0.047mg 0%
Vitamin K 0.1µg 0.1µg 0%
Choline 83.3mg 81mg 0%
Tryptophan 0.258mg 0.334mg 0%
Threonine 1.01mg 1.283mg 0%
Isoleucine 1.061mg 1.298mg 0%
Leucine 1.872mg 2.099mg 0%
Lysine 2.115mg 2.228mg 0%
Methionine 0.682mg 0.673mg 0%
Phenylalanine 0.899mg 1.069mg 0%
Valine 1.187mg 1.303mg 0%
Histidine 0.678mg 0.573mg 0%
Omega-3 - EPA 0.909g 0.152g N/A
Omega-3 - DHA 1.105g 0.162g N/A
Omega-3 - DPA 0.071g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 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 +457.2%
Contains more ProteinProtein +29.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +162.3%
~equal in Water ~60.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 47% 27%
Saturated fat: Sat. Fat 2.615 g
Monounsaturated fat: Mono. Fat 4.79 g
Polyunsaturated fat: Poly. Fat 2.735 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 +1378.4%
Contains more Poly. FatPolyunsaturated fat +473.4%
Contains less Sat. FatSaturated fat -82.7%

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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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.