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  6. Sablefish vs. Octopus

Sablefish vs. Octopus — In-Depth Nutrition Comparison

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How are sablefish and octopus 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.
  • Sablefish contains 9 times more saturated fat than octopus. Sablefish contains 4.099g of saturated fat, while octopus contains 0.453g.

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

Infographic

Sablefish vs Octopus 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 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
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%
Contains more MagnesiumMagnesium +18.3%
Contains less SodiumSodium -84.3%
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%

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 0% 0% 34% 0% 31% 27% 96% 52% 80% 180% 0% 13%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +87.3%
Contains more Vitamin B12Vitamin B12 +2400%
Contains more FolateFolate +41.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.9mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
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
Contains more FatsFats +843.3%
Contains more ProteinProtein +73.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +841.2%
~equal in Water ~60.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 61% 15%
Saturated fat: Sat. Fat 4.099 g
Monounsaturated fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 g
36% 26% 38%
Saturated fat: Sat. Fat 0.453 g
Monounsaturated fat: Mono. Fat 0.324 g
Polyunsaturated fat: Poly. Fat 0.477 g
Contains more Mono. FatMonounsaturated fat +3087.7%
Contains more Poly. FatPolyunsaturated fat +448.8%
Contains less Sat. FatSaturated fat -88.9%

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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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/nutrients
  2. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/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.