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  6. Swordfish vs. Octopus

Swordfish vs. Octopus — In-Depth Nutrition Comparison

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Differences between swordfish and octopus

  • Swordfish is higher in vitamin D* and vitamin B3; however, octopus is richer in vitamin B12, iron, copper, selenium, zinc, calcium, and vitamin B5.
  • Octopus's daily need coverage for vitamin B12 is 1433% higher.
  • Swordfish has less sodium.

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

Infographic

Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
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 less SodiumSodium -78.9%
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%
~equal in Phosphorus ~279mg

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% 249% 14% 48% 22% 15% 174% 25% 142% 203% 0.25% 1.5%
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 DVitamin D +∞%
Contains more Vitamin EVitamin E +100.8%
Contains more Vitamin B1Vitamin B1 +56.1%
Contains more Vitamin B3Vitamin B3 +144.8%
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%
~equal in Vitamin B6 ~0.648mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 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 +281.3%
Contains more WaterWater +12.8%
Contains more ProteinProtein +27.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +788.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 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 +993.8%
Contains more Poly. FatPolyunsaturated fat +186.8%
Contains less Sat. FatSaturated fat -76.3%

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