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Octopus vs. Pollock — In-Depth Nutrition Comparison

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What are the differences between octopus and pollock?

  • Octopus is higher in vitamin B12, iron, selenium, copper, zinc, vitamin B6, vitamin B5, and vitamin C, yet pollock is higher in vitamin B2 and vitamin D*.
  • Octopus's daily need coverage for vitamin B12 is 1348% more.

We used Mollusks, octopus, common, cooked, moist heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this article.

Infographic

Octopus vs Pollock 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 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more CalciumCalcium +47.2%
Contains more PotassiumPotassium +46.5%
Contains more IronIron +1603.6%
Contains more CopperCopper +1131.7%
Contains more ZincZinc +489.5%
Contains more ManganeseManganese +161.1%
Contains more SeleniumSelenium +103.2%
Contains more MagnesiumMagnesium +35%
~equal in Phosphorus ~267mg
~equal in Sodium ~419mg

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 0% 20% 5.7% 5.6% 14% 51% 74% 26% 76% 458% 0.25% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +429.4%
Contains more Vitamin EVitamin E +328.6%
Contains more Vitamin B5Vitamin B5 +108.3%
Contains more Vitamin B6Vitamin B6 +97%
Contains more Vitamin B12Vitamin B12 +883.6%
Contains more FolateFolate +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +193.4%
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B3 ~3.949mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Octopus Pollock DV% diff.
Vitamin B12 36µg 3.66µg 1348%
Iron 9.54mg 0.56mg 112%
Selenium 89.6µg 44.1µg 83%
Copper 0.739mg 0.06mg 75%
Zinc 3.36mg 0.57mg 25%
Vitamin B6 0.648mg 0.329mg 25%
Protein 29.82g 23.48g 13%
Vitamin B2 0.076mg 0.223mg 11%
Vitamin C 8mg 0mg 9%
Vitamin B5 0.9mg 0.432mg 9%
Vitamin A 90µg 17µg 8%
Vitamin D 0µg 1.3µg 7%
Vitamin D* 0 IU 51 IU 6%
Potassium 630mg 430mg 6%
Vitamin E 1.2mg 0.28mg 6%
Magnesium 60mg 81mg 5%
Folate 24µg 3µg 5%
Calories 164kcal 111kcal 3%
Cholesterol 96mg 86mg 3%
Calcium 106mg 72mg 3%
Phosphorus 279mg 267mg 2%
Sodium 460mg 419mg 2%
Choline 81mg 91.6mg 2%
Fats 2.08g 1.18g 1%
Carbs 4.4g 0g 1%
Manganese 0.047mg 0.018mg 1%
Vitamin B3 3.78mg 3.949mg 1%
Saturated fat 0.453g 0.159g 1%
Polyunsaturated fat 0.477g 0.583g 1%
Protein per 100 calories 18g 21g N/A
Calories per 10 g protein 55kcal 47kcal N/A
Weight per 100 calories 61g 90g N/A
Unsaturated / Saturated Fat ratio 1.8 4.5 N/A
Net carbs 4.4g 0g N/A
Vitamin B1 0.057mg 0.054mg 0%
Vitamin K 0.1µg 0.1µg 0%
Monounsaturated fat 0.324g 0.134g 0%
Tryptophan 0.334mg 0.263mg 0%
Threonine 1.283mg 1.029mg 0%
Isoleucine 1.298mg 1.082mg 0%
Leucine 2.099mg 1.908mg 0%
Lysine 2.228mg 2.157mg 0%
Methionine 0.673mg 0.696mg 0%
Phenylalanine 1.069mg 0.917mg 0%
Valine 1.303mg 1.21mg 0%
Histidine 0.573mg 0.691mg 0%
Omega-3 - EPA 0.152g 0.086g N/A
Omega-3 - DHA 0.162g 0.423g N/A
Omega-3 - DPA 0.012g 0.027g 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
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more ProteinProtein +27%
Contains more FatsFats +76.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +89.3%
Contains more WaterWater +21.7%

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
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +141.8%
Contains less Sat. FatSaturated fat -64.9%
Contains more Poly. FatPolyunsaturated fat +22.2%

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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. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.