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  6. Octopus vs. Sardines

Octopus vs. Sardines — In-Depth Nutrition Comparison

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How are octopus and sardines different?

  • Octopus is richer in vitamin B12, iron, selenium, copper, vitamin B6, and zinc, while sardines are higher in phosphorus, calcium, and vitamin D*.
  • Octopus covers your daily need for vitamin B12, 1128% more than sardines.
  • Octopus contains 4 times more copper than sardines. Octopus contains 0.739mg of copper, while sardines contain 0.186mg.
  • Octopus is lower in cholesterol.

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

Infographic

Octopus vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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%
Contains more CalciumCalcium +260.4%
Contains more PhosphorusPhosphorus +75.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +129.8%

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% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
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%
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%

All nutrients comparison - raw data values

Nutrient Octopus Sardines DV% diff.
Vitamin B12 36µg 8.94µg 1128%
Iron 9.54mg 2.92mg 83%
Selenium 89.6µg 52.7µg 67%
Copper 0.739mg 0.186mg 61%
Vitamin B6 0.648mg 0.167mg 37%
Polyunsaturated fat 0.477g 5.148g 31%
Phosphorus 279mg 490mg 30%
Calcium 106mg 382mg 28%
Vitamin D* 0 IU 193 IU 24%
Vitamin D 0µg 4.8µg 24%
Zinc 3.36mg 1.31mg 19%
Cholesterol 96mg 142mg 15%
Fats 2.08g 11.45g 14%
Vitamin B2 0.076mg 0.227mg 12%
Protein 29.82g 24.62g 10%
Vitamin C 8mg 0mg 9%
Vitamin B3 3.78mg 5.245mg 9%
Monounsaturated fat 0.324g 3.869g 9%
Potassium 630mg 397mg 7%
Sodium 460mg 307mg 7%
Vitamin A 90µg 32µg 6%
Vitamin E 1.2mg 2.04mg 6%
Magnesium 60mg 39mg 5%
Vitamin B5 0.9mg 0.642mg 5%
Saturated fat 0.453g 1.528g 5%
Folate 24µg 10µg 4%
Manganese 0.047mg 0.108mg 3%
Calories 164kcal 208kcal 2%
Vitamin B1 0.057mg 0.08mg 2%
Vitamin K 0.1µg 2.6µg 2%
Carbs 4.4g 0g 1%
Choline 81mg 75mg 1%
Protein per 100 calories 18g 12g N/A
Calories per 10 g protein 55kcal 84kcal N/A
Weight per 100 calories 61g 48g N/A
Unsaturated / Saturated Fat ratio 1.8 5.9 N/A
Net carbs 4.4g 0g N/A
Tryptophan 0.334mg 0.276mg 0%
Threonine 1.283mg 1.079mg 0%
Isoleucine 1.298mg 1.134mg 0%
Leucine 2.099mg 2.001mg 0%
Lysine 2.228mg 2.26mg 0%
Methionine 0.673mg 0.729mg 0%
Phenylalanine 1.069mg 0.961mg 0%
Valine 1.303mg 1.268mg 0%
Histidine 0.573mg 0.725mg 0%
Omega-3 - EPA 0.152g 0.473g N/A
Omega-3 - DHA 0.162g 0.509g N/A
Omega-3 - DPA 0.012g 0g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more ProteinProtein +21.1%
Contains more CarbsCarbs +∞%
Contains more FatsFats +450.5%
Contains more OtherOther +35%
~equal in Water ~59.61g

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

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