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  6. Whiting vs. Octopus

Whiting vs. Octopus — In-Depth Nutrition Comparison

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Summary of differences between whiting and octopus

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

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

Infographic

Whiting 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 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
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 -71.3%
Contains more ManganeseManganese +176.6%
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%
~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% 27% 13% 7.6% 17% 14% 31% 15% 42% 325% 0.25% 11%
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 B1Vitamin B1 +19.3%
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%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 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 WaterWater +23.5%
Contains more ProteinProtein +27%
Contains more FatsFats +23.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 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 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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.