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Octopus vs. Lobster — In-Depth Nutrition Comparison

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How are octopus and lobster different?

  • Octopus is richer in vitamin B12, iron, vitamin B6, selenium, phosphorus, vitamin B3, and potassium, while lobster is higher in copper and vitamin B5.
  • Octopus covers your daily need for vitamin B12, 1440% more than lobster.
  • Octopus contains 33 times more iron than lobster. Octopus contains 9.54mg of iron, while lobster contains 0.29mg.
  • Octopus is lower in cholesterol.

Mollusks, octopus, common, cooked, moist heat and Crustaceans, lobster, northern, cooked, moist heat types were used in this article.

Infographic

Octopus vs Lobster 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 31% 29% 20% 11% 517% 110% 79% 63% 8.5% 399%
Contains more MagnesiumMagnesium +39.5%
Contains more PotassiumPotassium +173.9%
Contains more IronIron +3189.7%
Contains more PhosphorusPhosphorus +50.8%
Contains more SeleniumSelenium +22.6%
Contains more CopperCopper +109.7%
Contains more ZincZinc +20.5%
Contains more ManganeseManganese +38.3%
~equal in Calcium ~96mg
~equal in Sodium ~486mg

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% 0% 0.33% 20% 5.8% 3.9% 34% 100% 27% 179% 0% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8900%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +147.8%
Contains more Vitamin B2Vitamin B2 +347.1%
Contains more Vitamin B3Vitamin B3 +106.6%
Contains more Vitamin B6Vitamin B6 +444.5%
Contains more Vitamin B12Vitamin B12 +2417.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +118.2%
Contains more Vitamin B5Vitamin B5 +85.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Octopus Lobster DV% diff.
Vitamin B12 36µg 1.43µg 1440%
Iron 9.54mg 0.29mg 116%
Copper 0.739mg 1.55mg 90%
Vitamin B6 0.648mg 0.119mg 41%
Selenium 89.6µg 73.1µg 30%
Protein 29.82g 19g 22%
Cholesterol 96mg 146mg 17%
Vitamin B5 0.9mg 1.667mg 15%
Phosphorus 279mg 185mg 13%
Potassium 630mg 230mg 12%
Vitamin B3 3.78mg 1.83mg 12%
Vitamin A 90µg 1µg 10%
Vitamin C 8mg 0mg 9%
Zinc 3.36mg 4.05mg 6%
Vitamin B2 0.076mg 0.017mg 5%
Calories 164kcal 89kcal 4%
Magnesium 60mg 43mg 4%
Vitamin B1 0.057mg 0.023mg 3%
Folate 24µg 11µg 3%
Fats 2.08g 0.86g 2%
Carbs 4.4g 0g 1%
Calcium 106mg 96mg 1%
Sodium 460mg 486mg 1%
Vitamin E 1.2mg 1mg 1%
Manganese 0.047mg 0.065mg 1%
Saturated fat 0.453g 0.208g 1%
Polyunsaturated fat 0.477g 0.34g 1%
Protein per 100 calories 18g 21g N/A
Calories per 10 g protein 55kcal 47kcal N/A
Weight per 100 calories 61g 112g N/A
Unsaturated / Saturated Fat ratio 1.8 2.9 N/A
Net carbs 4.4g 0g N/A
Vitamin D* 0 IU 1 IU 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.013g N/A
Choline 81mg 80.9mg 0%
Monounsaturated fat 0.324g 0.253g 0%
Tryptophan 0.334mg 0.248mg 0%
Threonine 1.283mg 0.753mg 0%
Isoleucine 1.298mg 0.832mg 0%
Leucine 2.099mg 1.376mg 0%
Lysine 2.228mg 1.426mg 0%
Methionine 0.673mg 0.475mg 0%
Phenylalanine 1.069mg 0.782mg 0%
Valine 1.303mg 0.852mg 0%
Histidine 0.573mg 0.475mg 0%
Omega-3 - EPA 0.152g 0.117g N/A
Omega-3 - DHA 0.162g 0.078g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.012g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.006g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.033g 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
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 g
Contains more ProteinProtein +56.9%
Contains more FatsFats +141.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +57.6%
Contains more WaterWater +29.1%

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
26% 32% 42%
Saturated fat: Sat. Fat 0.208 g
Monounsaturated fat: Mono. Fat 0.253 g
Polyunsaturated fat: Poly. Fat 0.34 g
Contains more Mono. FatMonounsaturated fat +28.1%
Contains more Poly. FatPolyunsaturated fat +40.3%
Contains less Sat. FatSaturated fat -54.1%

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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. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/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.