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Octopus vs. Flatfish — In-Depth Nutrition Comparison

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How are octopus and flatfish different?

  • Octopus is higher in vitamin B12, iron, selenium, copper, vitamin B6, zinc, vitamin B3, and vitamin B5; however, flatfish is richer in vitamin D*.
  • Daily need coverage for vitamin B12 for octopus is 1445% higher.
  • Octopus contains 41 times more iron than flatfish. While octopus contains 9.54mg of iron, flatfish contains only 0.23mg.
  • Flatfish has less cholesterol.

Mollusks, octopus, common, cooked, moist heat and Fish, flatfish (flounder and sole species), cooked, dry heat are the varieties used in this article.

Infographic

Octopus vs Flatfish 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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +324%
Contains more PotassiumPotassium +219.8%
Contains more IronIron +4047.8%
Contains more CopperCopper +3113%
Contains more ZincZinc +761.5%
Contains more ManganeseManganese +176.5%
Contains more SeleniumSelenium +174.8%
Contains more PhosphorusPhosphorus +10.8%
Contains less SodiumSodium -21.1%

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.
Octopus
Octopus
10
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% 53% 4% 15% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +650%
Contains more Vitamin EVitamin E +55.8%
Contains more Vitamin B1Vitamin B1 +119.2%
Contains more Vitamin B2Vitamin B2 +204%
Contains more Vitamin B3Vitamin B3 +195.8%
Contains more Vitamin B5Vitamin B5 +296.5%
Contains more Vitamin B6Vitamin B6 +463.5%
Contains more Vitamin B12Vitamin B12 +2648.1%
Contains more FolateFolate +300%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Octopus Flatfish DV% diff.
Vitamin B12 36µg 1.31µg 1445%
Iron 9.54mg 0.23mg 116%
Selenium 89.6µg 32.6µg 104%
Copper 0.739mg 0.023mg 80%
Vitamin B6 0.648mg 0.115mg 41%
Protein 29.82g 15.24g 29%
Zinc 3.36mg 0.39mg 27%
Vitamin D 0µg 3.5µg 18%
Vitamin D* 0 IU 139 IU 17%
Vitamin B3 3.78mg 1.278mg 16%
Cholesterol 96mg 56mg 13%
Potassium 630mg 197mg 13%
Vitamin B5 0.9mg 0.227mg 13%
Vitamin C 8mg 0mg 9%
Magnesium 60mg 22mg 9%
Vitamin A 90µg 12µg 9%
Calcium 106mg 25mg 8%
Folate 24µg 6µg 5%
Calories 164kcal 86kcal 4%
Phosphorus 279mg 309mg 4%
Sodium 460mg 363mg 4%
Vitamin B2 0.076mg 0.025mg 4%
Vitamin E 1.2mg 0.77mg 3%
Vitamin B1 0.057mg 0.026mg 3%
Carbs 4.4g 0g 1%
Manganese 0.047mg 0.017mg 1%
Monounsaturated fat 0.324g 0.657g 1%
Protein per 100 calories 18g 18g N/A
Calories per 10 g protein 55kcal 56kcal N/A
Weight per 100 calories 61g 116g N/A
Fats 2.08g 2.37g 0%
Unsaturated / Saturated Fat ratio 1.8 2.1 N/A
Net carbs 4.4g 0g N/A
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.014g N/A
Choline 81mg 79.9mg 0%
Saturated fat 0.453g 0.542g 0%
Polyunsaturated fat 0.477g 0.459g 0%
Tryptophan 0.334mg 0.197mg 0%
Threonine 1.283mg 0.719mg 0%
Isoleucine 1.298mg 0.754mg 0%
Leucine 2.099mg 1.335mg 0%
Lysine 2.228mg 1.561mg 0%
Methionine 0.673mg 0.56mg 0%
Phenylalanine 1.069mg 0.624mg 0%
Valine 1.303mg 0.8mg 0%
Histidine 0.573mg 0.374mg 0%
Omega-3 - EPA 0.152g 0.168g N/A
Omega-3 - DHA 0.162g 0.132g N/A
Omega-3 - DPA 0.012g 0.034g N/A
Omega-6 - Eicosadienoic acid 0.006g 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
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more ProteinProtein +95.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +150%
Contains more FatsFats +13.9%
Contains more WaterWater +34.1%

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
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
Contains less Sat. FatSaturated fat -16.4%
Contains more Mono. FatMonounsaturated fat +102.8%
~equal in Polyunsaturated fat ~0.459g

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.