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  6. Anchovies vs. Salmon

Anchovies vs. Salmon — In-Depth Nutrition Comparison

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How are anchovies and salmon different?

  • Anchovies are richer in vitamin B3, iron, copper, calcium, and zinc, while salmon is higher in vitamin B12, vitamin B6, vitamin B1, vitamin B5, and fats.
  • Salmon covers your daily need for vitamin B12 91% more than anchovies.
  • Anchovies contain 10 times more calcium than salmon. Anchovies contain 147mg of calcium, while salmon contains 15mg.

Fish, anchovy, european, raw and Fish, salmon, Atlantic, farmed, cooked, dry heat types were used in this article.

Infographic

Anchovies vs Salmon infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Salmon
Salmon
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more MagnesiumMagnesium +36.7%
Contains more CalciumCalcium +880%
Contains more IronIron +855.9%
Contains more CopperCopper +330.6%
Contains more ZincZinc +300%
Contains more ManganeseManganese +337.5%
Contains more PhosphorusPhosphorus +44.8%
Contains less SodiumSodium -41.3%
Contains more SeleniumSelenium +13.4%
~equal in Potassium ~384mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
Salmon
Salmon
9
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 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
Contains more Vitamin B2Vitamin B2 +89.6%
Contains more Vitamin B3Vitamin B3 +74.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +360%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +518.2%
Contains more Vitamin B5Vitamin B5 +128.7%
Contains more Vitamin B6Vitamin B6 +352.4%
Contains more Vitamin B12Vitamin B12 +351.6%
Contains more FolateFolate +277.8%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Anchovies Salmon DV% diff.
Vitamin B12 0.62µg 2.8µg 91%
Vitamin D* 526 IU 66%
Vitamin D 13.1µg 66%
Vitamin B6 0.143mg 0.647mg 39%
Vitamin B3 14.024mg 8.045mg 37%
Iron 3.25mg 0.34mg 36%
Vitamin B1 0.055mg 0.34mg 24%
Polyunsaturated fat 1.637g 4.553g 19%
Copper 0.211mg 0.049mg 18%
Vitamin B5 0.645mg 1.475mg 17%
Choline 90.5mg 16%
Calcium 147mg 15mg 13%
Fats 4.84g 12.35g 12%
Zinc 1.72mg 0.43mg 12%
Phosphorus 174mg 252mg 11%
Selenium 36.5µg 41.4µg 9%
Vitamin B2 0.256mg 0.135mg 9%
Monounsaturated fat 1.182g 4.181g 7%
Vitamin A 15µg 69µg 6%
Folate 9µg 34µg 6%
Saturated fat 1.282g 2.397g 5%
Calories 131kcal 206kcal 4%
Protein 20.35g 22.1g 4%
Vitamin C 0mg 3.7mg 4%
Vitamin E 0.57mg 1.14mg 4%
Magnesium 41mg 30mg 3%
Sodium 104mg 61mg 2%
Manganese 0.07mg 0.016mg 2%
Cholesterol 60mg 63mg 1%
Protein per 100 calories 16g 11g N/A
Calories per 10 g protein 64kcal 93kcal N/A
Weight per 100 calories 76g 49g N/A
Unsaturated / Saturated Fat ratio 2.2 3.6 N/A
Potassium 383mg 384mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.228mg 0.248mg 0%
Threonine 0.892mg 0.969mg 0%
Isoleucine 0.938mg 1.018mg 0%
Leucine 1.654mg 1.796mg 0%
Lysine 1.869mg 2.03mg 0%
Methionine 0.602mg 0.654mg 0%
Phenylalanine 0.794mg 0.863mg 0%
Valine 1.048mg 1.139mg 0%
Histidine 0.599mg 0.651mg 0%
Omega-3 (EPA) 0.538g 0.69g N/A
Omega-3 (DHA) 0.911g 1.457g N/A
Omega-3 (DPA) 0.029g 0.17g 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
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more WaterWater +13.3%
Contains more FatsFats +155.2%
~equal in Protein ~22.1g
~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
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains less Sat. FatSaturated fat -46.5%
Contains more Mono. FatMonounsaturated fat +253.7%
Contains more Poly. FatPolyunsaturated fat +178.1%

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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. Anchovies - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174182/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.