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Anchovy vs. Pacific saury — In-Depth Nutrition Comparison

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A recap on differences between Anchovy and Pacific saury

  • Anchovy has more Vitamin B3, Selenium, Iron, and Zinc, however, Pacific saury is higher in Vitamin B12, Manganese, Vitamin B1, and Phosphorus.
  • Pacific saury covers your daily Vitamin B12 needs 70% more than Anchovy.
  • Pacific saury contains 5 times less Vitamin B3 than Anchovy. Anchovy contains 14.024mg of Vitamin B3, while Pacific saury contains 2.801mg.
  • Pacific saury has less Saturated Fat.

Food varieties used in this article are Fish, anchovy, european, raw and Fish, pike, walleye, cooked, dry heat.

Infographic

Anchovy vs Pacific saury 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.
Contains more Iron +94.6%
Contains more Zinc +117.7%
Contains more Selenium +125.3%
Contains more Phosphorus +54.6%
Contains more Potassium +30.3%
Contains less Sodium -37.5%
Contains more Manganese +1365.7%
Equal in Calcium - 141
Equal in Magnesium - 38
Equal in Copper - 0.228
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 122% 30% 75% 34% 14% 47% 71% 10% 200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Iron +94.6%
Contains more Zinc +117.7%
Contains more Selenium +125.3%
Contains more Phosphorus +54.6%
Contains more Potassium +30.3%
Contains less Sodium -37.5%
Contains more Manganese +1365.7%
Equal in Calcium - 141
Equal in Magnesium - 38
Equal in Copper - 0.228

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.
:
Contains more Vitamin B2 +31.3%
Contains more Vitamin B3 +400.7%
Contains more Vitamin A +62%
Contains more Vitamin B1 +467.3%
Contains more Vitamin B5 +34.1%
Contains more Folate +88.9%
Contains more Vitamin B12 +272.6%
Equal in Vitamin B6 - 0.138
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 12% 0% 0% 14% 60% 263% 39% 33% 7% 78% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0% 0%
Contains more Vitamin B2 +31.3%
Contains more Vitamin B3 +400.7%
Contains more Vitamin A +62%
Contains more Vitamin B1 +467.3%
Contains more Vitamin B5 +34.1%
Contains more Folate +88.9%
Contains more Vitamin B12 +272.6%
Equal in Vitamin B6 - 0.138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +210.3%
Contains more Other +234.9%
Contains more Protein +20.6%
Equal in Water - 73.47
20% 5% 73%
Protein: 20.35 g
Fats: 4.84 g
Carbs: 0 g
Water: 73.37 g
Other: 1.44 g
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Fats +210.3%
Contains more Other +234.9%
Contains more Protein +20.6%
Equal in Water - 73.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +213.5%
Contains more Polyunsaturated fat +185.7%
Contains less Saturated Fat -75.1%
31% 29% 40%
Saturated Fat: 1.282 g
Monounsaturated Fat: 1.182 g
Polyunsaturated fat: 1.637 g
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains more Monounsaturated Fat +213.5%
Contains more Polyunsaturated fat +185.7%
Contains less Saturated Fat -75.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Anchovy Pacific saury Opinion
Protein 20.35g 24.54g Pacific saury
Fats 4.84g 1.56g Anchovy
Calories 131kcal 119kcal Anchovy
Calcium 147mg 141mg Anchovy
Iron 3.25mg 1.67mg Anchovy
Magnesium 41mg 38mg Anchovy
Phosphorus 174mg 269mg Pacific saury
Potassium 383mg 499mg Pacific saury
Sodium 104mg 65mg Pacific saury
Zinc 1.72mg 0.79mg Anchovy
Copper 0.211mg 0.228mg Pacific saury
Manganese 0.07mg 1.026mg Pacific saury
Selenium 36.5µg 16.2µg Anchovy
Vitamin A 50IU 81IU Pacific saury
Vitamin A RAE 15µg 24µg Pacific saury
Vitamin E 0.57mg Anchovy
Vitamin B1 0.055mg 0.312mg Pacific saury
Vitamin B2 0.256mg 0.195mg Anchovy
Vitamin B3 14.024mg 2.801mg Anchovy
Vitamin B5 0.645mg 0.865mg Pacific saury
Vitamin B6 0.143mg 0.138mg Anchovy
Folate 9µg 17µg Pacific saury
Vitamin B12 0.62µg 2.31µg Pacific saury
Vitamin K 0.1µg Anchovy
Tryptophan 0.228mg 0.275mg Pacific saury
Threonine 0.892mg 1.076mg Pacific saury
Isoleucine 0.938mg 1.131mg Pacific saury
Leucine 1.654mg 1.994mg Pacific saury
Lysine 1.869mg 2.254mg Pacific saury
Methionine 0.602mg 0.726mg Pacific saury
Phenylalanine 0.794mg 0.958mg Pacific saury
Valine 1.048mg 1.264mg Pacific saury
Histidine 0.599mg 0.722mg Pacific saury
Cholesterol 60mg 110mg Anchovy
Saturated Fat 1.282g 0.319g Pacific saury
Omega-3 - DHA 0.911g 0.288g Anchovy
Omega-3 - EPA 0.538g 0.11g Anchovy
Omega-3 - DPA 0.029g 0.049g Pacific saury
Monounsaturated Fat 1.182g 0.377g Anchovy
Polyunsaturated fat 1.637g 0.573g Anchovy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Anchovy Pacific saury
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
44%
Pacific saury
Minerals Daily Need Coverage Score
64%
Anchovy
62%
Pacific saury

Comparison summary

Which food is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 0.963g)
Which food is lower in Cholesterol?
Anchovy
Anchovy is lower in Cholesterol (difference - 50mg)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.