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  6. Anchovy vs. Fish oil

Anchovy vs. Fish oil — In-Depth Nutrition Comparison

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A recap on differences between Anchovy and Fish oil

  • Fish oil has less Vitamin B3, Selenium, Iron, Vitamin B12, Phosphorus, Copper, Vitamin B2, and Zinc.
  • Fish oil covers your daily Cholesterol needs 217% more than Anchovy.
  • Anchovy has less Cholesterol.

Food varieties used in this article are Fish, anchovy, european, raw and Fish oil, sardine.

Infographic

Anchovy vs Fish 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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Anchovy
Anchovy
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 3% 11% 0% 14% 59% 263% 39% 33% 78% 0.25% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Choline ~mg

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
31% 35% 33%
Saturated Fat: Sat. Fat 29.892 g
Monounsaturated Fat: Mono. Fat 33.841 g
Polyunsaturated fat: Poly. Fat 31.867 g
Contains less Sat. FatSaturated Fat -95.7%
Contains more Mono. FatMonounsaturated Fat +2763%
Contains more Poly. FatPolyunsaturated fat +1846.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Anchovy Fish oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Anchovy Fish oil Opinion
Calories 131kcal 902kcal Fish oil
Protein 20.35g 0g Anchovy
Fats 4.84g 100g Fish oil
Cholesterol 60mg 710mg Anchovy
Vitamin D 332IU Fish oil
Magnesium 41mg 0mg Anchovy
Calcium 147mg 0mg Anchovy
Potassium 383mg 0mg Anchovy
Iron 3.25mg 0mg Anchovy
Copper 0.211mg 0mg Anchovy
Zinc 1.72mg 0mg Anchovy
Phosphorus 174mg 0mg Anchovy
Sodium 104mg 0mg Fish oil
Vitamin A 50IU 0IU Anchovy
Vitamin A RAE 15µg 0µg Anchovy
Vitamin E 0.57mg Anchovy
Vitamin D 8.3µg Fish oil
Manganese 0.07mg 0mg Anchovy
Selenium 36.5µg 0µg Anchovy
Vitamin B1 0.055mg 0mg Anchovy
Vitamin B2 0.256mg 0mg Anchovy
Vitamin B3 14.024mg 0mg Anchovy
Vitamin B5 0.645mg 0mg Anchovy
Vitamin B6 0.143mg 0mg Anchovy
Vitamin B12 0.62µg 0µg Anchovy
Vitamin K 0.1µg Anchovy
Folate 9µg 0µg Anchovy
Saturated Fat 1.282g 29.892g Anchovy
Monounsaturated Fat 1.182g 33.841g Fish oil
Polyunsaturated fat 1.637g 31.867g Fish oil
Tryptophan 0.228mg Anchovy
Threonine 0.892mg Anchovy
Isoleucine 0.938mg Anchovy
Leucine 1.654mg Anchovy
Lysine 1.869mg Anchovy
Methionine 0.602mg Anchovy
Phenylalanine 0.794mg Anchovy
Valine 1.048mg Anchovy
Histidine 0.599mg Anchovy
Omega-3 - EPA 0.538g 10.137g Fish oil
Omega-3 - DHA 0.911g 10.656g Fish oil
Omega-3 - DPA 0.029g 1.973g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Anchovy Fish oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Anchovy
19%
Fish oil
Minerals Daily Need Coverage Score
64%
Anchovy
0%
Fish oil

Comparison summary

Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 104mg)
Which food is lower in Cholesterol?
Anchovy
Anchovy is lower in Cholesterol (difference - 650mg)
Which food is lower in Saturated Fat?
Anchovy
Anchovy is lower in Saturated Fat (difference - 28.61g)
Which food is richer in minerals?
Anchovy
Anchovy is relatively richer in minerals
Which food is richer in vitamins?
Anchovy
Anchovy is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Anchovy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174182/nutrients
  2. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.