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Octopus vs. Sunfish — In-Depth Nutrition Comparison

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How are octopus and sunfish different?

  • Octopus is richer in vitamin B12, selenium, iron, copper, vitamin B6, vitamin B3, zinc, and vitamin C, while sunfish is higher in manganese.
  • Octopus covers your daily need for vitamin B12, 1404% more than sunfish.
  • Octopus contains 8 times more vitamin C than sunfish. Octopus contains 8mg of vitamin C, while sunfish contains 1mg.
  • Sunfish is lower in sodium.

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

Infographic

Octopus vs Sunfish 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 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains more MagnesiumMagnesium +57.9%
Contains more PotassiumPotassium +40.3%
Contains more IronIron +519.5%
Contains more CopperCopper +91.9%
Contains more ZincZinc +68.8%
Contains more PhosphorusPhosphorus +20.8%
Contains more SeleniumSelenium +453.1%
Contains less SodiumSodium -77.6%
Contains more ManganeseManganese +1808.5%
~equal in Calcium ~103mg

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 3.3% 0% 5.7% 0% 23% 20% 27% 52% 32% 289% 0% 13%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +429.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +158.5%
Contains more Vitamin B6Vitamin B6 +369.6%
Contains more Vitamin B12Vitamin B12 +1458.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +41.2%
Contains more Vitamin B1Vitamin B1 +61.4%
Contains more Vitamin B2Vitamin B2 +11.8%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg

All nutrients comparison - raw data values

Nutrient Octopus Sunfish DV% diff.
Vitamin B12 36µg 2.31µg 1404%
Selenium 89.6µg 16.2µg 133%
Iron 9.54mg 1.54mg 100%
Copper 0.739mg 0.385mg 39%
Vitamin B6 0.648mg 0.138mg 39%
Manganese 0.047mg 0.897mg 37%
Sodium 460mg 103mg 16%
Choline 81mg 15%
Vitamin B3 3.78mg 1.462mg 14%
Zinc 3.36mg 1.99mg 12%
Protein 29.82g 24.87g 10%
Vitamin C 8mg 1mg 8%
Vitamin A 90µg 17µg 8%
Vitamin E 1.2mg 8%
Phosphorus 279mg 231mg 7%
Magnesium 60mg 38mg 5%
Potassium 630mg 449mg 5%
Calories 164kcal 114kcal 3%
Cholesterol 96mg 86mg 3%
Vitamin B1 0.057mg 0.092mg 3%
Fats 2.08g 0.9g 2%
Folate 24µg 17µg 2%
Carbs 4.4g 0g 1%
Vitamin B2 0.076mg 0.085mg 1%
Vitamin B5 0.9mg 0.865mg 1%
Saturated fat 0.453g 0.178g 1%
Polyunsaturated fat 0.477g 0.315g 1%
Protein per 100 calories 18g 22g N/A
Calories per 10 g protein 55kcal 46kcal N/A
Weight per 100 calories 61g 88g N/A
Unsaturated / Saturated Fat ratio 1.8 2.6 N/A
Net carbs 4.4g 0g N/A
Calcium 106mg 103mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.324g 0.15g 0%
Tryptophan 0.334mg 0.279mg 0%
Threonine 1.283mg 1.09mg 0%
Isoleucine 1.298mg 1.146mg 0%
Leucine 2.099mg 2.022mg 0%
Lysine 2.228mg 2.284mg 0%
Methionine 0.673mg 0.736mg 0%
Phenylalanine 1.069mg 0.971mg 0%
Valine 1.303mg 1.281mg 0%
Histidine 0.573mg 0.732mg 0%
Omega-3 - EPA 0.152g 0.047g N/A
Omega-3 - DHA 0.162g 0.092g N/A
Omega-3 - DPA 0.012g 0.042g 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% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more ProteinProtein +19.9%
Contains more FatsFats +131.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +527.5%
Contains more WaterWater +21.9%

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
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains more Mono. FatMonounsaturated fat +116%
Contains more Poly. FatPolyunsaturated fat +51.4%
Contains less Sat. FatSaturated fat -60.7%

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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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.