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  6. Octopus vs. Whiting

Octopus vs. Whiting — In-Depth Nutrition Comparison

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Summary of differences between octopus and whiting

  • Octopus has more vitamin B12, iron, selenium, copper, vitamin B6, zinc, vitamin B3, and vitamin B5, while whiting has more vitamin D*.
  • Octopus covers your daily need for vitamin B12, 1392% more than whiting.
  • Octopus contains 23 times more iron than whiting. While octopus contains 9.54mg of iron, whiting contains only 0.42mg.
  • The amount of sodium in whiting is lower.

These are the specific foods used in this comparison Mollusks, octopus, common, cooked, moist heat and Fish, whiting, mixed species, cooked, dry heat.

Infographic

Octopus vs Whiting infographic
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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 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +71%
Contains more PotassiumPotassium +45.2%
Contains more IronIron +2171.4%
Contains more CopperCopper +1747.5%
Contains more ZincZinc +534%
Contains more SeleniumSelenium +118%
Contains less SodiumSodium -71.3%
Contains more ManganeseManganese +176.6%
~equal in Phosphorus ~285mg

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% 27% 13% 7.6% 17% 14% 31% 15% 42% 325% 0.25% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +136.8%
Contains more Vitamin EVitamin E +215.8%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B3Vitamin B3 +126.3%
Contains more Vitamin B5Vitamin B5 +260%
Contains more Vitamin B6Vitamin B6 +260%
Contains more Vitamin B12Vitamin B12 +1284.6%
Contains more FolateFolate +60%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +19.3%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Octopus Whiting DV% diff.
Vitamin B12 36µg 2.6µg 1392%
Iron 9.54mg 0.42mg 114%
Selenium 89.6µg 41.1µg 88%
Copper 0.739mg 0.04mg 78%
Vitamin B6 0.648mg 0.18mg 36%
Zinc 3.36mg 0.53mg 26%
Sodium 460mg 132mg 14%
Protein 29.82g 23.48g 13%
Vitamin B3 3.78mg 1.67mg 13%
Vitamin B5 0.9mg 0.25mg 13%
Vitamin C 8mg 0mg 9%
Vitamin D* 0 IU 73 IU 9%
Vitamin D 0µg 1.8µg 9%
Magnesium 60mg 27mg 8%
Potassium 630mg 434mg 6%
Vitamin A 90µg 38µg 6%
Vitamin E 1.2mg 0.38mg 5%
Cholesterol 96mg 84mg 4%
Calcium 106mg 62mg 4%
Manganese 0.047mg 0.13mg 4%
Calories 164kcal 116kcal 2%
Folate 24µg 15µg 2%
Fats 2.08g 1.69g 1%
Carbs 4.4g 0g 1%
Phosphorus 279mg 285mg 1%
Vitamin B1 0.057mg 0.068mg 1%
Vitamin B2 0.076mg 0.06mg 1%
Polyunsaturated fat 0.477g 0.587g 1%
Protein per 100 calories 18g 20g N/A
Calories per 10 g protein 55kcal 49kcal N/A
Weight per 100 calories 61g 86g 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%
Choline 81mg 83.3mg 0%
Saturated fat 0.453g 0.4g 0%
Monounsaturated fat 0.324g 0.445g 0%
Tryptophan 0.334mg 0.263mg 0%
Threonine 1.283mg 1.029mg 0%
Isoleucine 1.298mg 1.082mg 0%
Leucine 2.099mg 1.908mg 0%
Lysine 2.228mg 2.156mg 0%
Methionine 0.673mg 0.695mg 0%
Phenylalanine 1.069mg 0.917mg 0%
Valine 1.303mg 1.21mg 0%
Histidine 0.573mg 0.691mg 0%
Omega-3 - EPA 0.152g 0.283g N/A
Omega-3 - DHA 0.162g 0.235g N/A
Omega-3 - DPA 0.012g 0.017g 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% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more ProteinProtein +27%
Contains more FatsFats +23.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2566.7%
Contains more WaterWater +23.5%

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% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 g
Contains less Sat. FatSaturated fat -11.7%
Contains more Mono. FatMonounsaturated fat +37.3%
Contains more Poly. FatPolyunsaturated fat +23.1%

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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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.