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Flatfish vs. Anchovy — In-Depth Nutrition Comparison

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Significant differences between flatfish and anchovy

  • Flatfish has more vitamin B12 and phosphorus; however, anchovy is richer in vitamin B3, iron, copper, vitamin B2, calcium, zinc, and vitamin B5.
  • Anchovy covers your daily vitamin B3 needs 80% more than flatfish.
  • Anchovy has 3 times less sodium than flatfish. Flatfish has 363mg of sodium, while anchovy has 104mg.

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

Infographic

Flatfish vs Anchovy 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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
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%
Contains more PhosphorusPhosphorus +77.6%
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%

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% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
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%
Contains more Vitamin EVitamin E +35.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +111.3%
Contains more CholineCholine +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
20% 5% 73%
Protein: 20.35 g
Fats: 4.84 g
Carbs: 0 g
Water: 73.37 g
Other: 1.44 g
Contains more ProteinProtein +33.5%
Contains more FatsFats +104.2%
Contains more OtherOther +12.5%
~equal in Carbs ~0g
~equal in Water ~73.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
31% 29% 40%
Saturated fat: Sat. Fat 1.282 g
Monounsaturated fat: Mono. Fat 1.182 g
Polyunsaturated fat: Poly. Fat 1.637 g
Contains less Sat. FatSaturated fat -57.7%
Contains more Mono. FatMonounsaturated fat +79.9%
Contains more Poly. FatPolyunsaturated fat +256.6%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Anchovy
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
28%
Flatfish
39%
Anchovy
Minerals Daily Need Coverage Score
43%
Flatfish
64%
Anchovy

Comparison summary

Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated fat?
Flatfish
Flatfish is lower in Saturated fat (difference - 0.74g)
Which food contains less Sodium?
Anchovy
Anchovy contains less Sodium (difference - 259mg)
Which food is richer in minerals?
Anchovy
Anchovy is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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 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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/nutrients
  2. Anchovy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174182/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.