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Trout vs. Anchovy — In-Depth Nutrition Comparison

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Important differences between trout and anchovy

  • Trout has more vitamin B12, vitamin B5, vitamin B6, vitamin E, and phosphorus; however, anchovy is richer in vitamin B3, iron, copper, selenium, and calcium.
  • Trout's daily need coverage for vitamin B12 is 145% more.
  • Trout contains 5 times more vitamin E than anchovy. Trout contains 2.79mg of vitamin E, while anchovy contains 0.57mg.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, cooked, dry heat and Fish, anchovy, european, raw.

Infographic

Trout 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.
Trout
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
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 PotassiumPotassium +17.5%
Contains more PhosphorusPhosphorus +55.2%
Contains less SodiumSodium -41.3%
Contains more MagnesiumMagnesium +36.7%
Contains more CalciumCalcium +390%
Contains more IronIron +802.8%
Contains more CopperCopper +283.6%
Contains more ZincZinc +218.5%
Contains more ManganeseManganese +438.5%
Contains more SeleniumSelenium +29.9%

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.
Trout
10
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 9.7% 33% 56% 285% 36% 25% 125% 119% 89% 514% 0.25% 9% 42%
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 +566.7%
Contains more Vitamin EVitamin E +389.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B5Vitamin B5 +208.5%
Contains more Vitamin B6Vitamin B6 +169.9%
Contains more Vitamin B12Vitamin B12 +562.9%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +139.3%
Contains more Vitamin B3Vitamin B3 +111%
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
2
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 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 +17%
Contains more FatsFats +52.5%
Contains more OtherOther +1340%
~equal in Carbs ~0g
~equal in Water ~73.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
2
28% 41% 31%
Saturated fat: Sat. Fat 1.651 g
Monounsaturated fat: Mono. Fat 2.363 g
Polyunsaturated fat: Poly. Fat 1.799 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 +99.9%
Contains less Sat. FatSaturated fat -22.4%
~equal in Polyunsaturated fat ~1.637g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Trout Anchovy DV% diff.
Vitamin B12 4.11µg 0.62µg 145%
Vitamin D 19µg 95%
Vitamin D 759IU 95%
Vitamin B3 6.646mg 14.024mg 46%
Iron 0.36mg 3.25mg 36%
Vitamin B5 1.99mg 0.645mg 27%
Vitamin B6 0.386mg 0.143mg 19%
Copper 0.055mg 0.211mg 17%
Vitamin E 2.79mg 0.57mg 15%
Selenium 28.1µg 36.5µg 15%
Choline 77.6mg 14%
Phosphorus 270mg 174mg 14%
Calcium 30mg 147mg 12%
Vitamin B2 0.107mg 0.256mg 11%
Zinc 0.54mg 1.72mg 11%
Vitamin A 100µg 15µg 9%
Vitamin B1 0.143mg 0.055mg 7%
Protein 23.8g 20.35g 7%
Fats 7.38g 4.84g 4%
Cholesterol 70mg 60mg 3%
Monounsaturated fat 2.363g 1.182g 3%
Vitamin C 2.9mg 0mg 3%
Magnesium 30mg 41mg 3%
Saturated fat 1.651g 1.282g 2%
Calories 168kcal 131kcal 2%
Manganese 0.013mg 0.07mg 2%
Sodium 61mg 104mg 2%
Potassium 450mg 383mg 2%
Folate 12µg 9µg 1%
Polyunsaturated fat 1.799g 1.637g 1%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.279mg 0.228mg 0%
Threonine 1.092mg 0.892mg 0%
Isoleucine 1.148mg 0.938mg 0%
Leucine 2.025mg 1.654mg 0%
Lysine 2.287mg 1.869mg 0%
Methionine 0.738mg 0.602mg 0%
Phenylalanine 0.973mg 0.794mg 0%
Valine 1.283mg 1.048mg 0%
Histidine 0.733mg 0.599mg 0%
Omega-3 - EPA 0.259g 0.538g N/A
Omega-3 - DHA 0.616g 0.911g N/A
Omega-3 - DPA 0.109g 0.029g N/A
Omega-6 - Eicosadienoic acid 0.047g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Trout 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
103%
Trout
39%
Anchovy
Minerals Daily Need Coverage Score
40%
Trout
64%
Anchovy

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 43mg)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Anchovy
Anchovy is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated fat?
Anchovy
Anchovy is lower in Saturated fat (difference - 0.369g)
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 ($)

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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.