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  6. Anchovies vs. Squid

Anchovies vs. Squid — In-Depth Nutrition Comparison

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Significant differences between anchovies and squid

  • Anchovies have more vitamin B3; however, squid is richer in vitamin B12, vitamin B2, selenium, iron, copper, phosphorus, and zinc.
  • Squid covers your daily vitamin B12 needs 199% more than anchovies.
  • Squid has 6 times less vitamin B3 than anchovies. Anchovies have 14.024mg of vitamin B3, while squid has 2.189mg.
  • Anchovies contain less cholesterol.

Specific food types used in this comparison are Fish, anchovy, european, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Anchovies vs Squid 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%
Squid
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -86%
Contains more MagnesiumMagnesium +46.3%
Contains more CalciumCalcium +22.4%
Contains more PotassiumPotassium +66.3%
Contains more IronIron +233.5%
Contains more CopperCopper +373%
Contains more ZincZinc +101.2%
Contains more PhosphorusPhosphorus +233.3%
Contains more ManganeseManganese +198.6%
Contains more SeleniumSelenium +145.5%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 5% 11% 14% 59% 263% 39% 33% 78% 0.25% 6.8%
Squid
Squid
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +223.5%
Contains more Vitamin B3Vitamin B3 +540.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1253.3%
Contains more Vitamin B2Vitamin B2 +575.4%
Contains more Vitamin B5Vitamin B5 +39.5%
Contains more Vitamin B6Vitamin B6 +88.8%
Contains more Vitamin B12Vitamin B12 +771%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Anchovies Squid DV% diff.
Vitamin B12 0.62µg 5.4µg 199%
Vitamin B2 0.256mg 1.729mg 113%
Selenium 36.5µg 89.6µg 97%
Iron 3.25mg 10.84mg 95%
Copper 0.211mg 0.998mg 87%
Vitamin B3 14.024mg 2.189mg 74%
Phosphorus 174mg 580mg 58%
Cholesterol 60mg 224mg 55%
Sodium 104mg 744mg 28%
Protein 20.35g 32.48g 24%
Vitamin A 15µg 203µg 21%
Zinc 1.72mg 3.46mg 16%
Vitamin B6 0.143mg 0.27mg 10%
Vitamin C 0mg 8.5mg 9%
Polyunsaturated fat 1.637g 0.268g 9%
Potassium 383mg 637mg 7%
Manganese 0.07mg 0.209mg 6%
Fats 4.84g 1.4g 5%
Magnesium 41mg 60mg 5%
Vitamin B5 0.645mg 0.9mg 5%
Saturated fat 1.282g 0.236g 5%
Vitamin E 0.57mg 4%
Folate 9µg 24µg 4%
Calcium 147mg 180mg 3%
Vitamin B1 0.055mg 0.017mg 3%
Monounsaturated fat 1.182g 0.162g 3%
Calories 131kcal 158kcal 1%
Carbs 0g 1.64g 1%
Protein per 100 calories 16g 21g N/A
Calories per 10 g protein 64kcal 49kcal N/A
Weight per 100 calories 76g 63g N/A
Unsaturated / Saturated Fat ratio 2.2 1.8 N/A
Net carbs 0g 1.64g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.228mg 0.364mg 0%
Threonine 0.892mg 1.398mg 0%
Isoleucine 0.938mg 1.414mg 0%
Leucine 1.654mg 2.287mg 0%
Lysine 1.869mg 2.427mg 0%
Methionine 0.602mg 0.733mg 0%
Phenylalanine 0.794mg 1.164mg 0%
Valine 1.048mg 1.419mg 0%
Histidine 0.599mg 0.624mg 0%
Omega-3 - EPA 0.538g 0.078g N/A
Omega-3 - DHA 0.911g 0.132g N/A
Omega-3 - DPA 0.029g 0.012g 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
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +245.7%
Contains more WaterWater +20%
Contains more ProteinProtein +59.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +133.3%

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
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +629.6%
Contains more Poly. FatPolyunsaturated fat +510.8%
Contains less Sat. FatSaturated fat -81.6%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.