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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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Anchovies vs Flatfish infographic
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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.
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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
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.
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% 5% 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% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
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 Anchovies Flatfish 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 B2 0.256mg 0.025mg 18%
Vitamin D 3.5µg 18%
Vitamin D 139IU 17%
Choline 79.9mg 15%
Zinc 1.72mg 0.39mg 12%
Calcium 147mg 25mg 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%
Potassium 383mg 197mg 5%
Magnesium 41mg 22mg 5%
Fats 4.84g 2.37g 4%
Saturated fat 1.282g 0.542g 3%
Calories 131kcal 86kcal 2%
Vitamin B6 0.143mg 0.115mg 2%
Vitamin B1 0.055mg 0.026mg 2%
Manganese 0.07mg 0.017mg 2%
Folate 9µg 6µg 1%
Vitamin E 0.57mg 0.77mg 1%
Monounsaturated fat 1.182g 0.657g 1%
Cholesterol 60mg 56mg 1%
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

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
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more ProteinProtein +33.5%
Contains more FatsFats +104.2%
Contains more OtherOther +12.5%
Contains more WaterWater +10.5%
~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
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
Contains more Mono. FatMonounsaturated fat +79.9%
Contains more Poly. FatPolyunsaturated fat +256.6%
Contains less Sat. FatSaturated fat -57.7%

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.