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Octopus vs. Bluefish — In-Depth Nutrition Comparison

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How are octopus and bluefish different?

  • Octopus is higher in vitamin B12, iron, selenium, copper, zinc, vitamin B6, calcium, and vitamin C; however, bluefish is richer in vitamin B3.
  • Daily need coverage for vitamin B12 for octopus is 1241% higher.
  • Bluefish has less sodium.

Mollusks, octopus, common, cooked, moist heat and Fish, bluefish, cooked, dry heat are the varieties used in this article.

Infographic

Octopus vs Bluefish 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 30% 2.7% 42% 23% 23% 28% 125% 10% 3.5% 255%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +1077.8%
Contains more PotassiumPotassium +32.1%
Contains more IronIron +1438.7%
Contains more CopperCopper +986.8%
Contains more ZincZinc +223.1%
Contains more ManganeseManganese +74.1%
Contains more SeleniumSelenium +91.5%
Contains less SodiumSodium -83.3%
~equal in Phosphorus ~291mg

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% 0% 46% 0% 17% 22% 136% 57% 107% 778% 0% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +39.7%
Contains more Vitamin B12Vitamin B12 +478.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +53.3%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more Vitamin B2Vitamin B2 +27.6%
Contains more Vitamin B3Vitamin B3 +91.7%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.955mg

All nutrients comparison - raw data values

Nutrient Octopus Bluefish DV% diff.
Vitamin B12 36µg 6.22µg 1241%
Iron 9.54mg 0.62mg 112%
Selenium 89.6µg 46.8µg 78%
Copper 0.739mg 0.068mg 75%
Vitamin B3 3.78mg 7.247mg 22%
Zinc 3.36mg 1.04mg 21%
Sodium 460mg 77mg 17%
Choline 81mg 15%
Vitamin B6 0.648mg 0.464mg 14%
Calcium 106mg 9mg 10%
Vitamin C 8mg 0mg 9%
Protein 29.82g 25.69g 8%
Vitamin E 1.2mg 8%
Cholesterol 96mg 76mg 7%
Folate 24µg 2µg 6%
Polyunsaturated fat 0.477g 1.358g 6%
Fats 2.08g 5.44g 5%
Potassium 630mg 477mg 5%
Vitamin A 90µg 138µg 5%
Monounsaturated fat 0.324g 2.297g 5%
Magnesium 60mg 42mg 4%
Saturated fat 0.453g 1.172g 3%
Phosphorus 279mg 291mg 2%
Vitamin B2 0.076mg 0.097mg 2%
Carbs 4.4g 0g 1%
Manganese 0.047mg 0.027mg 1%
Vitamin B1 0.057mg 0.067mg 1%
Vitamin B5 0.9mg 0.955mg 1%
Calories 164kcal 159kcal 0%
Protein per 100 calories 18g 16g N/A
Calories per 10 g protein 55kcal 62kcal N/A
Weight per 100 calories 61g 63g N/A
Unsaturated / Saturated Fat ratio 1.8 3.1 N/A
Net carbs 4.4g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.334mg 0.288mg 0%
Threonine 1.283mg 1.126mg 0%
Isoleucine 1.298mg 1.184mg 0%
Leucine 2.099mg 2.088mg 0%
Lysine 2.228mg 2.36mg 0%
Methionine 0.673mg 0.76mg 0%
Phenylalanine 1.069mg 1.003mg 0%
Valine 1.303mg 1.324mg 0%
Histidine 0.573mg 0.756mg 0%
Omega-3 - EPA 0.152g 0.323g N/A
Omega-3 - DHA 0.162g 0.665g N/A
Omega-3 - DPA 0.012g 0.079g 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
26% 5% 63% 6%
Protein: 25.69 g
Fats: 5.44 g
Carbs: 0 g
Water: 62.64 g
Other: 6.23 g
Contains more ProteinProtein +16.1%
Contains more CarbsCarbs +∞%
Contains more FatsFats +161.5%
Contains more OtherOther +94.7%
~equal in Water ~62.64g

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
24% 48% 28%
Saturated fat: Sat. Fat 1.172 g
Monounsaturated fat: Mono. Fat 2.297 g
Polyunsaturated fat: Poly. Fat 1.358 g
Contains less Sat. FatSaturated fat -61.3%
Contains more Mono. FatMonounsaturated fat +609%
Contains more Poly. FatPolyunsaturated fat +184.7%

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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. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/nutrients
  2. Bluefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174229/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.