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  6. Anchovies vs. Olive oil

Anchovies vs. Olive oil — In-Depth Nutrition Comparison

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The main differences between anchovies and olive oil

  • Anchovies have more vitamin B3, selenium, iron, vitamin B12, phosphorus, and copper; however, olive oil has more vitamin E and vitamin K.
  • Daily need coverage for vitamin E for olive oil is 92% higher.
  • Olive oil is lower in cholesterol.

Food types used in this article are Fish, anchovy, european, raw and Oil, olive, salad or cooking.

Infographic

Anchovies vs Olive oil 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 29% 44% 34% 122% 70% 47% 75% 14% 9.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +14600%
Contains more PotassiumPotassium +38200%
Contains more IronIron +480.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.1%

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% 5% 11% 14% 59% 263% 39% 33% 78% 0.25% 6.8%
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% 0% 287% 0% 0% 0% 0% 0% 0% 151% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +2417.5%
Contains more Vitamin KVitamin K +60100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Anchovies Olive oil DV% diff.
Monounsaturated fat 1.182g 72.961g 179%
Fats 4.84g 100g 146%
Vitamin E 0.57mg 14.35mg 92%
Vitamin B3 14.024mg 0mg 88%
Selenium 36.5µg 0µg 66%
Polyunsaturated fat 1.637g 10.523g 59%
Saturated fat 1.282g 13.808g 57%
Vitamin K 0.1µg 60.2µg 50%
Protein 20.35g 0g 41%
Calories 131kcal 884kcal 38%
Iron 3.25mg 0.56mg 34%
Vitamin B12 0.62µg 0µg 26%
Phosphorus 174mg 0mg 25%
Copper 0.211mg 0mg 23%
Cholesterol 60mg 0mg 20%
Vitamin B2 0.256mg 0mg 20%
Zinc 1.72mg 0mg 16%
Calcium 147mg 1mg 15%
Vitamin B5 0.645mg 0mg 13%
Potassium 383mg 1mg 11%
Vitamin B6 0.143mg 0mg 11%
Magnesium 41mg 0mg 10%
Vitamin B1 0.055mg 0mg 5%
Sodium 104mg 2mg 4%
Manganese 0.07mg 0mg 3%
Vitamin A 15µg 0µg 2%
Folate 9µg 0µg 2%
Protein per 100 calories 16g 0g N/A
Calories per 10 g protein 64kcal N/A
Weight per 100 calories 76g 11g N/A
Unsaturated / Saturated Fat ratio 2.2 6 N/A
Choline 0.3mg 0%
Tryptophan 0.228mg 0mg 0%
Threonine 0.892mg 0mg 0%
Isoleucine 0.938mg 0mg 0%
Leucine 1.654mg 0mg 0%
Lysine 1.869mg 0mg 0%
Methionine 0.602mg 0mg 0%
Phenylalanine 0.794mg 0mg 0%
Valine 1.048mg 0mg 0%
Histidine 0.599mg 0mg 0%
Omega-3 - EPA 0.538g 0g N/A
Omega-3 - DHA 0.911g 0g N/A
Omega-3 - DPA 0.029g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 5% 73%
Protein: 20.35 g
Fats: 4.84 g
Carbs: 0 g
Water: 73.37 g
Other: 1.44 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1966.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 29% 40%
Saturated fat: Sat. Fat 1.282 g
Monounsaturated fat: Mono. Fat 1.182 g
Polyunsaturated fat: Poly. Fat 1.637 g
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -90.7%
Contains more Mono. FatMonounsaturated fat +6072.7%
Contains more Poly. FatPolyunsaturated fat +542.8%

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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. Anchovies - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174182/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.