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Anchovy vs. Roe — In-Depth Nutrition Comparison

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How are anchovy and roe different?

  • Anchovy is richer in vitamin B3 and iron, while roe is higher in vitamin B12, vitamin B2, phosphorus, selenium, folate, vitamin B1, and vitamin C.
  • Roe covers your daily need for vitamin B12, 455% more than anchovy.
  • Anchovy contains 6 times more vitamin B3 than roe. Anchovy contains 14.024mg of vitamin B3, while roe contains 2.192mg.
  • Anchovy is lower in cholesterol.
  • Roe has a higher glycemic index (27) than anchovy (0).

Fish, anchovy, european, raw and Fish, roe, mixed species, cooked, dry heat types were used in this article.

Infographic

Anchovy vs Roe 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%
Roe
Roe
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +57.7%
Contains more CalciumCalcium +425%
Contains more PotassiumPotassium +35.3%
Contains more IronIron +322.1%
Contains more CopperCopper +64.8%
Contains more ZincZinc +34.4%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +438.5%
Contains more PhosphorusPhosphorus +196%
Contains more SeleniumSelenium +41.6%

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%
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +539.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +506.7%
Contains more Vitamin B1Vitamin B1 +403.6%
Contains more Vitamin B2Vitamin B2 +270.7%
Contains more Vitamin B5Vitamin B5 +78.9%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more Vitamin B12Vitamin B12 +1761.3%
Contains more FolateFolate +922.2%
~equal in Vitamin D ~µg
~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
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more WaterWater +25.1%
Contains more ProteinProtein +40.6%
Contains more FatsFats +70%
Contains more CarbsCarbs +∞%
Contains more OtherOther +80.6%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -31.3%
Contains more Mono. FatMonounsaturated fat +80.1%
Contains more Poly. FatPolyunsaturated fat +107.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Anchovy Roe DV% diff.
Vitamin B12 0.62µg 11.54µg 455%
Cholesterol 60mg 479mg 140%
Vitamin B3 14.024mg 2.192mg 74%
Vitamin B2 0.256mg 0.949mg 53%
Phosphorus 174mg 515mg 49%
Iron 3.25mg 0.77mg 31%
Selenium 36.5µg 51.7µg 28%
Folate 9µg 92µg 21%
Vitamin B1 0.055mg 0.277mg 19%
Vitamin C 0mg 16.4mg 18%
Protein 20.35g 28.62g 17%
Polyunsaturated fat 1.637g 3.404g 12%
Calcium 147mg 28mg 12%
Vitamin B5 0.645mg 1.154mg 10%
Copper 0.211mg 0.128mg 9%
Vitamin A 15µg 91µg 8%
Fats 4.84g 8.23g 5%
Calories 131kcal 204kcal 4%
Vitamin E 0.57mg 4%
Zinc 1.72mg 1.28mg 4%
Magnesium 41mg 26mg 4%
Potassium 383mg 283mg 3%
Vitamin B6 0.143mg 0.185mg 3%
Saturated fat 1.282g 1.866g 3%
Manganese 0.07mg 0.013mg 2%
Monounsaturated fat 1.182g 2.129g 2%
Sodium 104mg 117mg 1%
Carbs 0g 1.92g 1%
Net carbs 0g 1.92g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.228mg 0.375mg 0%
Threonine 0.892mg 1.305mg 0%
Isoleucine 0.938mg 1.465mg 0%
Leucine 1.654mg 2.509mg 0%
Lysine 1.869mg 2.179mg 0%
Methionine 0.602mg 0.71mg 0%
Phenylalanine 0.794mg 1.401mg 0%
Valine 1.048mg 1.676mg 0%
Histidine 0.599mg 0.778mg 0%
Omega-3 - EPA 0.538g 1.26g N/A
Omega-3 - DHA 0.911g 1.747g N/A
Omega-3 - DPA 0.029g 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Anchovy Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
157%
Roe
Minerals Daily Need Coverage Score
64%
Anchovy
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Anchovy
Anchovy is lower in Cholesterol (difference - 419mg)
Which food contains less Sodium?
Anchovy
Anchovy contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Anchovy
Anchovy is lower in Saturated fat (difference - 0.584g)
Which food is lower in glycemic index?
Anchovy
Anchovy is lower in glycemic index (difference - 27)
Which food is cheaper?
Anchovy
Anchovy is cheaper (difference - $100)
Which food is richer in minerals?
Anchovy
Anchovy is relatively richer in minerals

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.