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  6. Octopus vs. Swordfish

Octopus vs. Swordfish — In-Depth Nutrition Comparison

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Differences between octopus and swordfish

  • Octopus is higher in vitamin B12, iron, copper, selenium, zinc, calcium, and vitamin B5; however, swordfish is richer in vitamin D* and vitamin B3.
  • Octopus's daily need coverage for vitamin B12 is 1433% higher.
  • Octopus has 21 times more iron than swordfish. While octopus has 9.54mg of iron, swordfish has only 0.45mg.
  • Swordfish has less sodium.

The food types used in this comparison are Mollusks, octopus, common, cooked, moist heat and Fish, swordfish, cooked, dry heat.

Infographic

Octopus vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +1666.7%
Contains more PotassiumPotassium +26.3%
Contains more IronIron +2020%
Contains more CopperCopper +1506.5%
Contains more ZincZinc +330.8%
Contains more ManganeseManganese +261.5%
Contains more SeleniumSelenium +30.8%
Contains less SodiumSodium -78.9%
~equal in Phosphorus ~304mg

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% 249% 14% 48% 22% 15% 174% 25% 142% 203% 0.25% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +109.3%
Contains more Vitamin B2Vitamin B2 +20.6%
Contains more Vitamin B5Vitamin B5 +115.8%
Contains more Vitamin B12Vitamin B12 +2122.2%
Contains more FolateFolate +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +100.8%
Contains more Vitamin B1Vitamin B1 +56.1%
Contains more Vitamin B3Vitamin B3 +144.8%
~equal in Vitamin B6 ~0.615mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Octopus Swordfish DV% diff.
Vitamin B12 36µg 1.62µg 1433%
Iron 9.54mg 0.45mg 114%
Vitamin D* 0 IU 666 IU 83%
Vitamin D 0µg 16.6µg 83%
Copper 0.739mg 0.046mg 77%
Selenium 89.6µg 68.5µg 38%
Vitamin B3 3.78mg 9.254mg 34%
Zinc 3.36mg 0.78mg 23%
Sodium 460mg 97mg 16%
Protein 29.82g 23.45g 13%
Calcium 106mg 6mg 10%
Vitamin B5 0.9mg 0.417mg 10%
Fats 2.08g 7.93g 9%
Vitamin C 8mg 0mg 9%
Vitamin E 1.2mg 2.41mg 8%
Monounsaturated fat 0.324g 3.544g 8%
Saturated fat 0.453g 1.911g 7%
Cholesterol 96mg 78mg 6%
Magnesium 60mg 35mg 6%
Folate 24µg 2µg 6%
Polyunsaturated fat 0.477g 1.368g 6%
Vitamin A 90µg 43µg 5%
Potassium 630mg 499mg 4%
Phosphorus 279mg 304mg 4%
Vitamin B1 0.057mg 0.089mg 3%
Vitamin B6 0.648mg 0.615mg 3%
Carbs 4.4g 0g 1%
Manganese 0.047mg 0.013mg 1%
Vitamin B2 0.076mg 0.063mg 1%
Choline 81mg 77.5mg 1%
Calories 164kcal 172kcal 0%
Protein per 100 calories 18g 14g N/A
Calories per 10 g protein 55kcal 73kcal N/A
Weight per 100 calories 61g 58g N/A
Unsaturated / Saturated Fat ratio 1.8 2.6 N/A
Net carbs 4.4g 0g N/A
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.334mg 0.265mg 0%
Threonine 1.283mg 1.035mg 0%
Isoleucine 1.298mg 1.088mg 0%
Leucine 2.099mg 1.919mg 0%
Lysine 2.228mg 2.168mg 0%
Methionine 0.673mg 0.699mg 0%
Phenylalanine 1.069mg 0.922mg 0%
Valine 1.303mg 1.216mg 0%
Histidine 0.573mg 0.695mg 0%
Omega-3 - EPA 0.152g 0.127g N/A
Omega-3 - DHA 0.162g 0.772g N/A
Omega-3 - DPA 0.012g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more ProteinProtein +27.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +788.9%
Contains more FatsFats +281.3%
Contains more WaterWater +12.8%

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% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Mono. FatMonounsaturated fat +993.8%
Contains more Poly. FatPolyunsaturated fat +186.8%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.