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  6. Octopus vs. Abalone

Octopus vs. Abalone — In-Depth Nutrition Comparison

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What are the main differences between octopus and abalone?

  • Octopus is richer in vitamin B12, iron, selenium, copper, vitamin B6, zinc, vitamin B3, and potassium, yet abalone is richer in vitamin B5 and vitamin B1.
  • Octopus's daily need coverage for vitamin B12 is 1471% higher.
  • Octopus has 4 times more vitamin B6 than abalone. Octopus has 0.648mg of vitamin B6, while abalone has 0.15mg.

We used Mollusks, octopus, common, cooked, moist heat and Mollusks, abalone, mixed species, cooked, fried types in this comparison.

Infographic

Octopus vs Abalone 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 43% 32% 56% 358% 246% 92% 120% 60% 6.1% 489%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 11% 25% 143% 76% 26% 93% 77% 9.1% 283%
Contains more CalciumCalcium +186.5%
Contains more PotassiumPotassium +121.8%
Contains more IronIron +151.1%
Contains more CopperCopper +224.1%
Contains more ZincZinc +253.7%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +73%
Contains more ManganeseManganese +48.9%
~equal in Magnesium ~56mg

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 27% 0% 30% 24% 14% 18% 71% 54% 150% 4500% 0.25% 18%
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 6% 0% 0.67% 0% 55% 30% 36% 172% 35% 86% 0% 11%
Contains more Vitamin CVitamin C +344.4%
Contains more Vitamin AVitamin A +4400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +98.9%
Contains more Vitamin B6Vitamin B6 +332%
Contains more Vitamin B12Vitamin B12 +5117.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +71.4%
Contains more Vitamin B1Vitamin B1 +286%
Contains more Vitamin B2Vitamin B2 +71.1%
Contains more Vitamin B5Vitamin B5 +218.9%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Octopus Abalone DV% diff.
Vitamin B12 36µg 0.69µg 1471%
Iron 9.54mg 3.8mg 72%
Selenium 89.6µg 51.8µg 69%
Copper 0.739mg 0.228mg 57%
Vitamin B5 0.9mg 2.87mg 39%
Vitamin B6 0.648mg 0.15mg 38%
Zinc 3.36mg 0.95mg 22%
Protein 29.82g 19.63g 20%
Choline 81mg 15%
Vitamin B1 0.057mg 0.22mg 14%
Vitamin B3 3.78mg 1.9mg 12%
Potassium 630mg 284mg 10%
Vitamin A 90µg 2µg 10%
Phosphorus 279mg 217mg 9%
Vitamin E 1.2mg 8%
Polyunsaturated fat 0.477g 1.676g 8%
Fats 2.08g 6.78g 7%
Vitamin C 8mg 1.8mg 7%
Calcium 106mg 37mg 7%
Sodium 460mg 591mg 6%
Monounsaturated fat 0.324g 2.741g 6%
Saturated fat 0.453g 1.646g 5%
Vitamin B2 0.076mg 0.13mg 4%
Folate 24µg 14µg 3%
Carbs 4.4g 11.05g 2%
Calories 164kcal 189kcal 1%
Cholesterol 96mg 94mg 1%
Magnesium 60mg 56mg 1%
Manganese 0.047mg 0.07mg 1%
Protein per 100 calories 18g 10g N/A
Calories per 10 g protein 55kcal 96kcal N/A
Weight per 100 calories 61g 53g N/A
Unsaturated / Saturated Fat ratio 1.8 2.7 N/A
Net carbs 4.4g 11.05g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.334mg 0.224mg 0%
Threonine 1.283mg 0.838mg 0%
Isoleucine 1.298mg 0.854mg 0%
Leucine 2.099mg 1.386mg 0%
Lysine 2.228mg 1.433mg 0%
Methionine 0.673mg 0.441mg 0%
Phenylalanine 1.069mg 0.715mg 0%
Valine 1.303mg 0.86mg 0%
Histidine 0.573mg 0.378mg 0%
Omega-3 - EPA 0.152g 0.054g N/A
Omega-3 - DHA 0.162g N/A
Omega-3 - DPA 0.012g 0.046g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 7% 11% 60% 2%
Protein: 19.63 g
Fats: 6.78 g
Carbs: 11.05 g
Water: 60.1 g
Other: 2.44 g
Contains more ProteinProtein +51.9%
Contains more OtherOther +31.1%
Contains more FatsFats +226%
Contains more CarbsCarbs +151.1%
~equal in Water ~60.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 26% 38%
Saturated fat: Sat. Fat 0.453 g
Monounsaturated fat: Mono. Fat 0.324 g
Polyunsaturated fat: Poly. Fat 0.477 g
27% 45% 28%
Saturated fat: Sat. Fat 1.646 g
Monounsaturated fat: Mono. Fat 2.741 g
Polyunsaturated fat: Poly. Fat 1.676 g
Contains less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +746%
Contains more Poly. FatPolyunsaturated fat +251.4%

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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. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/nutrients
  2. Abalone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174213/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.