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  6. Octopus vs. Herring

Octopus vs. Herring — In-Depth Nutrition Comparison

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Significant differences between octopus and herring

  • Octopus is richer in vitamin B12, iron, selenium, copper, vitamin B6, and zinc, while herring is higher in vitamin D* and vitamin B2.
  • Octopus covers your daily vitamin B12 needs 953% more than herring.
  • Octopus has 7 times more iron than herring. Octopus has 9.54mg of iron, while herring has 1.41mg.
  • Herring is lower in sodium.

Specific food types used in this comparison are Mollusks, octopus, common, cooked, moist heat and Fish, herring, Atlantic, cooked, dry heat.

Infographic

Octopus vs Herring 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 29% 22% 37% 53% 39% 35% 130% 15% 5.2% 255%
Contains more MagnesiumMagnesium +46.3%
Contains more CalciumCalcium +43.2%
Contains more PotassiumPotassium +50.4%
Contains more IronIron +576.6%
Contains more CopperCopper +526.3%
Contains more ZincZinc +164.6%
Contains more ManganeseManganese +17.5%
Contains more SeleniumSelenium +91.5%
Contains less SodiumSodium -75%
~equal in Phosphorus ~303mg

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 2.3% 81% 12% 27% 28% 69% 77% 44% 80% 1643% 0.25% 9%
Contains more Vitamin CVitamin C +1042.9%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more Vitamin B6Vitamin B6 +86.2%
Contains more Vitamin B12Vitamin B12 +174%
Contains more FolateFolate +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +14.2%
Contains more Vitamin B1Vitamin B1 +96.5%
Contains more Vitamin B2Vitamin B2 +293.4%
~equal in Vitamin B3 ~4.124mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Octopus Herring DV% diff.
Vitamin B12 36µg 13.14µg 953%
Iron 9.54mg 1.41mg 102%
Selenium 89.6µg 46.8µg 78%
Copper 0.739mg 0.118mg 69%
Vitamin D* 0 IU 214 IU 27%
Vitamin D 0µg 5.4µg 27%
Vitamin B6 0.648mg 0.348mg 23%
Zinc 3.36mg 1.27mg 19%
Vitamin B2 0.076mg 0.299mg 17%
Fats 2.08g 11.59g 15%
Sodium 460mg 115mg 15%
Polyunsaturated fat 0.477g 2.735g 15%
Protein 29.82g 23.03g 14%
Monounsaturated fat 0.324g 4.79g 11%
Saturated fat 0.453g 2.615g 10%
Vitamin C 8mg 0.7mg 8%
Cholesterol 96mg 77mg 6%
Potassium 630mg 419mg 6%
Vitamin A 90µg 36µg 6%
Magnesium 60mg 41mg 5%
Vitamin B1 0.057mg 0.112mg 5%
Calcium 106mg 74mg 3%
Phosphorus 279mg 303mg 3%
Vitamin B5 0.9mg 0.74mg 3%
Folate 24µg 12µg 3%
Calories 164kcal 203kcal 2%
Vitamin B3 3.78mg 4.124mg 2%
Carbs 4.4g 0g 1%
Vitamin E 1.2mg 1.37mg 1%
Protein per 100 calories 18g 11g N/A
Calories per 10 g protein 55kcal 88kcal N/A
Weight per 100 calories 61g 49g N/A
Unsaturated / Saturated Fat ratio 1.8 2.9 N/A
Net carbs 4.4g 0g N/A
Manganese 0.047mg 0.04mg 0%
Vitamin K 0.1µg 0.1µg 0%
Choline 81mg 83.3mg 0%
Tryptophan 0.334mg 0.258mg 0%
Threonine 1.283mg 1.01mg 0%
Isoleucine 1.298mg 1.061mg 0%
Leucine 2.099mg 1.872mg 0%
Lysine 2.228mg 2.115mg 0%
Methionine 0.673mg 0.682mg 0%
Phenylalanine 1.069mg 0.899mg 0%
Valine 1.303mg 1.187mg 0%
Histidine 0.573mg 0.678mg 0%
Omega-3 - EPA 0.152g 0.909g N/A
Omega-3 - DHA 0.162g 1.105g N/A
Omega-3 - DPA 0.012g 0.071g 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% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Contains more ProteinProtein +29.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +162.3%
Contains more FatsFats +457.2%
~equal in Water ~64.16g

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
26% 47% 27%
Saturated fat: Sat. Fat 2.615 g
Monounsaturated fat: Mono. Fat 4.79 g
Polyunsaturated fat: Poly. Fat 2.735 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +1378.4%
Contains more Poly. FatPolyunsaturated fat +473.4%

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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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.