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  6. Octopus vs. Sablefish

Octopus vs. Sablefish — In-Depth Nutrition Comparison

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How are octopus and sablefish different?

  • Octopus is higher than sablefish in vitamin B12, iron, copper, selenium, zinc, vitamin B6, and phosphorus.
  • Octopus covers your daily need for vitamin B12, 1440% more than sablefish.
  • Octopus contains 26 times more copper than sablefish. Octopus contains 0.739mg of copper, while sablefish contains 0.028mg.
  • Sablefish is lower in sodium.

Mollusks, octopus, common, cooked, moist heat and Fish, sablefish, cooked, dry heat types were used in this article.

Infographic

Octopus vs Sablefish 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 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
Contains more CalciumCalcium +135.6%
Contains more PotassiumPotassium +37.3%
Contains more IronIron +481.7%
Contains more CopperCopper +2539.3%
Contains more ZincZinc +719.5%
Contains more PhosphorusPhosphorus +29.8%
Contains more ManganeseManganese +147.4%
Contains more SeleniumSelenium +91.5%
Contains more MagnesiumMagnesium +18.3%
Contains less SodiumSodium -84.3%

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% 34% 0% 31% 27% 96% 52% 80% 180% 0% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +87.3%
Contains more Vitamin B12Vitamin B12 +2400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +41.2%
Contains more Vitamin AVitamin A +13.3%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B2Vitamin B2 +51.3%
Contains more Vitamin B3Vitamin B3 +35.7%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg

All nutrients comparison - raw data values

Nutrient Octopus Sablefish DV% diff.
Vitamin B12 36µg 1.44µg 1440%
Iron 9.54mg 1.64mg 99%
Copper 0.739mg 0.028mg 79%
Selenium 89.6µg 46.8µg 78%
Fats 2.08g 19.62g 27%
Zinc 3.36mg 0.41mg 27%
Protein 29.82g 17.19g 25%
Monounsaturated fat 0.324g 10.328g 25%
Vitamin B6 0.648mg 0.346mg 23%
Sodium 460mg 72mg 17%
Saturated fat 0.453g 4.099g 17%
Choline 81mg 15%
Polyunsaturated fat 0.477g 2.618g 14%
Cholesterol 96mg 63mg 11%
Vitamin C 8mg 0mg 9%
Phosphorus 279mg 215mg 9%
Vitamin E 1.2mg 8%
Vitamin B3 3.78mg 5.128mg 8%
Calcium 106mg 45mg 6%
Potassium 630mg 459mg 5%
Vitamin B1 0.057mg 0.122mg 5%
Calories 164kcal 250kcal 4%
Magnesium 60mg 71mg 3%
Vitamin B2 0.076mg 0.115mg 3%
Folate 24µg 17µg 2%
Carbs 4.4g 0g 1%
Vitamin A 90µg 102µg 1%
Manganese 0.047mg 0.019mg 1%
Vitamin B5 0.9mg 0.865mg 1%
Protein per 100 calories 18g 6.9g N/A
Calories per 10 g protein 55kcal 145kcal N/A
Weight per 100 calories 61g 40g N/A
Unsaturated / Saturated Fat ratio 1.8 3.2 N/A
Net carbs 4.4g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.334mg 0.193mg 0%
Threonine 1.283mg 0.754mg 0%
Isoleucine 1.298mg 0.792mg 0%
Leucine 2.099mg 1.397mg 0%
Lysine 2.228mg 1.579mg 0%
Methionine 0.673mg 0.509mg 0%
Phenylalanine 1.069mg 0.671mg 0%
Valine 1.303mg 0.886mg 0%
Histidine 0.573mg 0.506mg 0%
Omega-3 - EPA 0.152g 0.867g N/A
Omega-3 - DHA 0.162g 0.92g N/A
Omega-3 - DPA 0.012g 0.216g 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
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more ProteinProtein +73.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +841.2%
Contains more FatsFats +843.3%
~equal in Water ~62.85g

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% 61% 15%
Saturated fat: Sat. Fat 4.099 g
Monounsaturated fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +3087.7%
Contains more Poly. FatPolyunsaturated fat +448.8%

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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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.