Anchovy vs. Avocado
Nutrition comparison of Anchovy and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
anchovy
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in anchovy and avocado:
- Both avocado and anchovy are high in calories and potassium.
- Anchovy has more niacin and Vitamin B12, however, avocado contains more pantothenic acid and folate.
- Anchovy is an excellent source of calcium, iron and protein.
- Avocado has signficantly more Vitamin C than anchovy.
- Avocado is an excellent source of dietary fiber.
USDA sources for nutritional information: Anchovy (Fish, anchovy, european, raw) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and anchovy are high in calories. Avocado has 27% more calories than anchovy - avocado has 167 calories per 100 grams and anchovy has 131 calories.
For macronutrient ratios, anchovy is much heavier in protein, lighter in carbs and much lighter in fat compared to avocado per calorie. Anchovy has a macronutrient ratio of 65:0:35 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Anchovy | Avocado | |
|---|---|---|
| Protein | 65% | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 35% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Anchovy has less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and anchovy does not contain significant amounts.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than anchovy - avocado has 6.8g of dietary fiber per 100 grams and anchovy does not contain significant amounts.
sugar
Avocado and anchovy contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and anchovy does not contain significant amounts.
Protein
protein
Anchovy is an excellent source of protein and it has 938% more protein than avocado - avocado has 2g of protein per 100 grams and anchovy has 20.4g of protein.
Fat
saturated fat
Avocado and anchovy contain similar amounts of saturated fat - avocado has 2.1g of saturated fat per 100 grams and anchovy has 1.3g of saturated fat.
cholesterol
Avocado has less cholesterol than anchovy - anchovy has 60mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than anchovy - avocado has 8.8mg of Vitamin C per 100 grams and anchovy does not contain significant amounts.
Vitamin A
Avocado and anchovy contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and anchovy has 15ug of Vitamin A.
Vitamin E
Avocado has 246% more Vitamin E than anchovy - avocado has 2mg of Vitamin E per 100 grams and anchovy has 0.57mg of Vitamin E.
Vitamin K
Avocado has 209 times more Vitamin K than anchovy - avocado has 21ug of Vitamin K per 100 grams and anchovy has 0.1ug of Vitamin K.
The B Vitamins
Anchovy has more niacin and Vitamin B12, however, avocado contains more pantothenic acid and folate. Both anchovy and avocado contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Anchovy | Avocado | |
|---|---|---|
| Thiamin | 0.055 MG | 0.075 MG |
| Riboflavin | 0.256 MG | 0.143 MG |
| Niacin | 14.024 MG | 1.912 MG |
| Pantothenic acid | 0.645 MG | 1.463 MG |
| Vitamin B6 | 0.143 MG | 0.287 MG |
| Folate | 9 UG | 89 UG |
| Vitamin B12 | 0.62 UG | ~ |
Minerals
calcium
Anchovy is an excellent source of calcium and it has 10 times more calcium than avocado - avocado has 13mg of calcium per 100 grams and anchovy has 147mg of calcium.
iron
Anchovy is an excellent source of iron and it has 433% more iron than avocado - avocado has 0.61mg of iron per 100 grams and anchovy has 3.3mg of iron.
potassium
Both avocado and anchovy are high in potassium. Avocado has 32% more potassium than anchovy - avocado has 507mg of potassium per 100 grams and anchovy has 383mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, anchovy has more dha, epa and dpa than avocado per 100 grams, however, avocado contains more alpha linoleic acid (ALA) than anchovy per 100 grams.
| Anchovy | Avocado | |
|---|---|---|
| DHA | 0.911 G | ~ |
| EPA | 0.538 G | ~ |
| DPA | 0.029 G | ~ |
| alpha linoleic acid | ~ | 0.125 G |
| Total | 1.478 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than anchovy per 100 grams.
| Anchovy | Avocado | |
|---|---|---|
| linoleic acid | 0.097 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.097 G | 1.689 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Anchovy g
()
|
Daily Values (%) |
Avocado g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does avocado or anchovy contain more calories in 100 grams?Both avocado and anchovy are high in calories. Avocado has 30% more calories than anchovy - avocado has 167 calories in 100g and anchovy has 131 calories.
Is avocado or anchovy better for protein?
Anchovy is a fantastic source of protein and it has 940% more protein than avocado - avocado has 2g of protein per 100 grams and anchovy has 20.4g of protein.
Does avocado or anchovy contain more calcium?
Anchovy is a rich source of calcium and it has 10 times more calcium than avocado - avocado has 13mg of calcium in 100 grams and anchovy has 147mg of calcium.
Does avocado or anchovy contain more iron?
Anchovy is an abundant source of iron and it has 430% more iron than avocado - avocado has 0.61mg of iron in 100 grams and anchovy has 3.3mg of iron.
Does avocado or anchovy contain more potassium?
Both avocado and anchovy are high in potassium. Avocado has 30% more potassium than anchovy - avocado has 507mg of potassium in 100 grams and anchovy has 383mg of potassium.