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Herring vs. Anchovy — In-Depth Nutrition Comparison

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Differences between herring and anchovy

  • Herring is higher in vitamin B12, selenium, phosphorus, and vitamin B6; however, anchovy is richer in vitamin B3, iron, copper, and calcium.
  • Herring's daily need coverage for vitamin B12 is 522% higher.
  • Herring has 2 times more vitamin B6 than anchovy. While herring has 0.348mg of vitamin B6, anchovy has only 0.143mg.
  • Anchovy has less saturated fat.

The food types used in this comparison are Fish, herring, Atlantic, cooked, dry heat and Fish, anchovy, european, raw.

Infographic

Herring 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 29% 22% 37% 53% 39% 35% 130% 15% 5.2% 255%
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 +74.1%
Contains more SeleniumSelenium +28.2%
Contains more CalciumCalcium +98.6%
Contains more IronIron +130.5%
Contains more CopperCopper +78.8%
Contains more ZincZinc +35.4%
Contains more ManganeseManganese +75%
~equal in Magnesium ~41mg
~equal in Potassium ~383mg
~equal in Sodium ~104mg

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.
Herring
11
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 2.3% 12% 27% 81% 28% 69% 77% 44% 80% 1643% 0.25% 9% 45%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin EVitamin E +140.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +103.6%
Contains more Vitamin B2Vitamin B2 +16.8%
Contains more Vitamin B5Vitamin B5 +14.7%
Contains more Vitamin B6Vitamin B6 +143.4%
Contains more Vitamin B12Vitamin B12 +2019.4%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +240.1%
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 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 +13.2%
Contains more FatsFats +139.5%
Contains more WaterWater +14.4%
Contains more OtherOther +18%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 47% 27%
Saturated fat: Sat. Fat 2.615 g
Monounsaturated fat: Mono. Fat 4.79 g
Polyunsaturated fat: Poly. Fat 2.735 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 more Mono. FatMonounsaturated fat +305.2%
Contains more Poly. FatPolyunsaturated fat +67.1%
Contains less Sat. FatSaturated fat -51%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Anchovy DV% diff.
Vitamin B12 13.14µg 0.62µg 522%
Vitamin B3 4.124mg 14.024mg 62%
Vitamin D 214IU 27%
Vitamin D 5.4µg 27%
Iron 1.41mg 3.25mg 23%
Selenium 46.8µg 36.5µg 19%
Phosphorus 303mg 174mg 18%
Vitamin B6 0.348mg 0.143mg 16%
Choline 83.3mg 15%
Copper 0.118mg 0.211mg 10%
Fats 11.59g 4.84g 10%
Monounsaturated fat 4.79g 1.182g 9%
Calcium 74mg 147mg 7%
Polyunsaturated fat 2.735g 1.637g 7%
Cholesterol 77mg 60mg 6%
Saturated fat 2.615g 1.282g 6%
Vitamin B1 0.112mg 0.055mg 5%
Vitamin E 1.37mg 0.57mg 5%
Protein 23.03g 20.35g 5%
Calories 203kcal 131kcal 4%
Zinc 1.27mg 1.72mg 4%
Vitamin B2 0.299mg 0.256mg 3%
Vitamin B5 0.74mg 0.645mg 2%
Vitamin A 36µg 15µg 2%
Manganese 0.04mg 0.07mg 1%
Folate 12µg 9µg 1%
Potassium 419mg 383mg 1%
Vitamin C 0.7mg 0mg 1%
Magnesium 41mg 41mg 0%
Sodium 115mg 104mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.258mg 0.228mg 0%
Threonine 1.01mg 0.892mg 0%
Isoleucine 1.061mg 0.938mg 0%
Leucine 1.872mg 1.654mg 0%
Lysine 2.115mg 1.869mg 0%
Methionine 0.682mg 0.602mg 0%
Phenylalanine 0.899mg 0.794mg 0%
Valine 1.187mg 1.048mg 0%
Histidine 0.678mg 0.599mg 0%
Omega-3 - EPA 0.909g 0.538g N/A
Omega-3 - DHA 1.105g 0.911g N/A
Omega-3 - DPA 0.071g 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring 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
163%
Herring
39%
Anchovy
Minerals Daily Need Coverage Score
62%
Herring
64%
Anchovy

Comparison summary

Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
Which food is lower in Cholesterol?
Anchovy
Anchovy is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Anchovy
Anchovy contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Anchovy
Anchovy is lower in Saturated fat (difference - 1.333g)
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 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.

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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.