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  6. Octopus vs. Trout

Octopus vs. Trout — In-Depth Nutrition Comparison

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Differences between octopus and trout

  • Octopus is higher in vitamin B12, iron, selenium, copper, zinc, and vitamin B6; however, trout is richer in vitamin D*, vitamin B5, and vitamin B3.
  • Octopus's daily need coverage for vitamin B12 is 1329% higher.
  • Octopus has 27 times more iron than trout. While octopus has 9.54mg of iron, trout has only 0.36mg.
  • Trout has less sodium.

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

Infographic

Octopus vs Trout 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%
Trout
Trout
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +253.3%
Contains more PotassiumPotassium +40%
Contains more IronIron +2550%
Contains more CopperCopper +1243.6%
Contains more ZincZinc +522.2%
Contains more ManganeseManganese +261.5%
Contains more SeleniumSelenium +218.9%
Contains less SodiumSodium -86.7%
~equal in Phosphorus ~270mg

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%
Trout
Trout
7
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 9.7% 285% 33% 56% 36% 25% 125% 119% 89% 514% 0.25% 9%
Contains more Vitamin CVitamin C +175.9%
Contains more Vitamin B6Vitamin B6 +67.9%
Contains more Vitamin B12Vitamin B12 +775.9%
Contains more FolateFolate +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +11.1%
Contains more Vitamin EVitamin E +132.5%
Contains more Vitamin B1Vitamin B1 +150.9%
Contains more Vitamin B2Vitamin B2 +40.8%
Contains more Vitamin B3Vitamin B3 +75.8%
Contains more Vitamin B5Vitamin B5 +121.1%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Octopus Trout DV% diff.
Vitamin B12 36µg 4.11µg 1329%
Iron 9.54mg 0.36mg 115%
Selenium 89.6µg 28.1µg 112%
Vitamin D* 0 IU 759 IU 95%
Vitamin D 0µg 19µg 95%
Copper 0.739mg 0.055mg 76%
Zinc 3.36mg 0.54mg 26%
Vitamin B5 0.9mg 1.99mg 22%
Vitamin B6 0.648mg 0.386mg 20%
Vitamin B3 3.78mg 6.646mg 18%
Sodium 460mg 61mg 17%
Protein 29.82g 23.8g 12%
Vitamin E 1.2mg 2.79mg 11%
Cholesterol 96mg 70mg 9%
Polyunsaturated fat 0.477g 1.799g 9%
Fats 2.08g 7.38g 8%
Calcium 106mg 30mg 8%
Magnesium 60mg 30mg 7%
Vitamin B1 0.057mg 0.143mg 7%
Vitamin C 8mg 2.9mg 6%
Potassium 630mg 450mg 5%
Saturated fat 0.453g 1.651g 5%
Monounsaturated fat 0.324g 2.363g 5%
Folate 24µg 12µg 3%
Vitamin B2 0.076mg 0.107mg 2%
Carbs 4.4g 0g 1%
Phosphorus 279mg 270mg 1%
Vitamin A 90µg 100µg 1%
Manganese 0.047mg 0.013mg 1%
Choline 81mg 77.6mg 1%
Calories 164kcal 168kcal 0%
Protein per 100 calories 18g 14g N/A
Calories per 10 g protein 55kcal 71kcal N/A
Weight per 100 calories 61g 60g N/A
Unsaturated / Saturated Fat ratio 1.8 2.5 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 0.279mg 0%
Threonine 1.283mg 1.092mg 0%
Isoleucine 1.298mg 1.148mg 0%
Leucine 2.099mg 2.025mg 0%
Lysine 2.228mg 2.287mg 0%
Methionine 0.673mg 0.738mg 0%
Phenylalanine 1.069mg 0.973mg 0%
Valine 1.303mg 1.283mg 0%
Histidine 0.573mg 0.733mg 0%
Omega-3 - EPA 0.152g 0.259g N/A
Omega-3 - DHA 0.162g 0.616g N/A
Omega-3 - DPA 0.012g 0.109g N/A
Omega-6 - Eicosadienoic acid 0.047g 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
Trout
Trout
2
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more ProteinProtein +25.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3100%
Contains more FatsFats +254.8%
Contains more WaterWater +13.6%

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
Trout
Trout
2
28% 41% 31%
Saturated fat: Sat. Fat 1.651 g
Monounsaturated fat: Mono. Fat 2.363 g
Polyunsaturated fat: Poly. Fat 1.799 g
Contains less Sat. FatSaturated fat -72.6%
Contains more Mono. FatMonounsaturated fat +629.3%
Contains more Poly. FatPolyunsaturated fat +277.1%

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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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.