Anchovies vs. Flatfish — In-Depth Nutrition Comparison

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Significant differences between anchovies and flatfish

Anchovies have more vitamin B3, iron, copper, vitamin B2, calcium, zinc, and vitamin B5; however, flatfish is richer in vitamin B12 and phosphorus.
Anchovies cover your daily vitamin B3 needs 80% more than flatfish.
Flatfish has 14 times less iron than anchovies. Anchovies have 3.25mg of iron, while flatfish has 0.23mg.
Anchovies contain less sodium.

Specific food types used in this comparison are Fish, anchovy, european, raw and Fish, flatfish (flounder and sole species), cooked, dry heat.

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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.

Anchovies

Flatfish

Contains more MagnesiumMagnesium	+86.4%
Contains more CalciumCalcium	+488%
Contains more PotassiumPotassium	+94.4%
Contains more IronIron	+1313%
Contains more CopperCopper	+817.4%
Contains more ZincZinc	+341%
Contains less SodiumSodium	-71.3%
Contains more ManganeseManganese	+311.8%
Contains more SeleniumSelenium	+12%

Contains more PhosphorusPhosphorus

+77.6%

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.

Anchovies

Flatfish

Contains more Vitamin AVitamin A	+25%
Contains more Vitamin B1Vitamin B1	+111.5%
Contains more Vitamin B2Vitamin B2	+924%
Contains more Vitamin B3Vitamin B3	+997.3%
Contains more Vitamin B5Vitamin B5	+184.1%
Contains more Vitamin B6Vitamin B6	+24.3%
Contains more FolateFolate	+50%

Contains more Vitamin EVitamin E	+35.1%
Contains more Vitamin B12Vitamin B12	+111.3%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	14.024mg	1.278mg	80%
Iron	3.25mg	0.23mg	38%
Vitamin B12	0.62µg	1.31µg	29%
Copper	0.211mg	0.023mg	21%
Phosphorus	174mg	309mg	19%
Vitamin D		3.5µg	18%
Vitamin B2	0.256mg	0.025mg	18%
Vitamin D*		139 IU	17%
Choline		79.9mg	15%
Calcium	147mg	25mg	12%
Zinc	1.72mg	0.39mg	12%
Sodium	104mg	363mg	11%
Protein	20.35g	15.24g	10%
Vitamin B5	0.645mg	0.227mg	8%
Polyunsaturated fat	1.637g	0.459g	8%
Selenium	36.5µg	32.6µg	7%
Magnesium	41mg	22mg	5%
Potassium	383mg	197mg	5%
Fats	4.84g	2.37g	4%
Saturated fat	1.282g	0.542g	3%
Calories	131kcal	86kcal	2%
Manganese	0.07mg	0.017mg	2%
Vitamin B1	0.055mg	0.026mg	2%
Vitamin B6	0.143mg	0.115mg	2%
Cholesterol	60mg	56mg	1%
Vitamin E	0.57mg	0.77mg	1%
Folate	9µg	6µg	1%
Monounsaturated fat	1.182g	0.657g	1%
Protein per 100 calories	16g	18g	N/A
Calories per 10 g protein	64kcal	56kcal	N/A
Weight per 100 calories	76g	116g	N/A
Unsaturated / Saturated Fat ratio	2.2	2.1	N/A
Vitamin A	15µg	12µg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.228mg	0.197mg	0%
Threonine	0.892mg	0.719mg	0%
Isoleucine	0.938mg	0.754mg	0%
Leucine	1.654mg	1.335mg	0%
Lysine	1.869mg	1.561mg	0%
Methionine	0.602mg	0.56mg	0%
Phenylalanine	0.794mg	0.624mg	0%
Valine	1.048mg	0.8mg	0%
Histidine	0.599mg	0.374mg	0%
Omega-3 - EPA	0.538g	0.168g	N/A
Omega-3 - DHA	0.911g	0.132g	N/A
Omega-3 - DPA	0.029g	0.034g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A