Egg vs. Anchovy
Nutrition comparison of Egg and Anchovy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
anchovy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and anchovy:
- Both egg and anchovy are high in calcium, calories and protein.
- Anchovy has 59% less saturated fat than egg.
- Anchovy has more niacin, however, egg contains more pantothenic acid and folate.
- Anchovy is an excellent source of iron and potassium.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Anchovy (Fish, anchovy, european, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and anchovy are high in calories. Egg has a little more calories (9%) than anchovy by weight - egg has 143 calories per 100 grams and anchovy has 131 calories.
For macronutrient ratios, egg is much lighter in protein, much heavier in fat and similar to anchovy for carbs. Egg has a macronutrient ratio of 36:2:62 and for anchovy, 65:0:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Anchovy | |
|---|---|---|
| Protein | 36% | 65% |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and anchovy are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and anchovy does not contain significant amounts.
sugar
Egg and anchovy contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and anchovy does not contain significant amounts.
Protein
protein
Both egg and anchovy are high in protein. Anchovy has 62% more protein than egg - egg has 12.6g of protein per 100 grams and anchovy has 20.4g of protein.
Fat
saturated fat
Anchovy has 59% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and anchovy has 1.3g of saturated fat.
trans fat
Both egg and anchovy are low in trans fat - egg has 0.04g of trans fat per 100 grams and anchovy does not contain significant amounts.
cholesterol
Egg is high in cholesterol and anchovy has 84% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and anchovy has 60mg of cholesterol.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 967% more Vitamin A than anchovy - egg has 160ug of Vitamin A per 100 grams and anchovy has 15ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than anchovy - egg has 82iu of Vitamin D per 100 grams and anchovy does not contain significant amounts.
Vitamin E
Egg and anchovy contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and anchovy has 0.57mg of Vitamin E.
Vitamin K
Egg and anchovy contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and anchovy has 0.1ug of Vitamin K.
The B Vitamins
Anchovy has more niacin, however, egg contains more pantothenic acid and folate. Both egg and anchovy contain significant amounts of thiamin, riboflavin, Vitamin B6 and Vitamin B12.
| Egg | Anchovy | |
|---|---|---|
| Thiamin | 0.04 MG | 0.055 MG |
| Riboflavin | 0.457 MG | 0.256 MG |
| Niacin | 0.075 MG | 14.024 MG |
| Pantothenic acid | 1.533 MG | 0.645 MG |
| Vitamin B6 | 0.17 MG | 0.143 MG |
| Folate | 47 UG | 9 UG |
| Vitamin B12 | 0.89 UG | 0.62 UG |
Minerals
calcium
Both egg and anchovy are high in calcium. Anchovy has 163% more calcium than egg - egg has 56mg of calcium per 100 grams and anchovy has 147mg of calcium.
iron
Anchovy is an excellent source of iron and it has 86% more iron than egg - egg has 1.8mg of iron per 100 grams and anchovy has 3.3mg of iron.
potassium
Anchovy is an excellent source of potassium and it has 178% more potassium than egg - egg has 138mg of potassium per 100 grams and anchovy has 383mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) than anchovy per 100 grams, however, anchovy contains more dha, dpa and epa than egg per 100 grams.
| Egg | Anchovy | |
|---|---|---|
| alpha linoleic acid | 0.048 G | ~ |
| DHA | 0.058 G | 0.911 G |
| DPA | 0.007 G | 0.029 G |
| EPA | ~ | 0.538 G |
| Total | 0.113 G | 1.478 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than anchovy per 100 grams.
| Egg | Anchovy | |
|---|---|---|
| other omega 6 | 0.188 G | 0.007 G |
| linoleic acid | 1.555 G | 0.097 G |
| Total | 1.743 G | 0.104 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.
Egg g
()
|
Daily Values (%) |
Anchovy 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 egg or anchovy contain more calories in 100 grams?Both egg and anchovy are high in calories. Egg has a little more calories ( 10%) than anchovy by weight - egg has 143 calories in 100g and anchovy has 131 calories.
Is egg or anchovy better for protein?
Both egg and anchovy are high in protein. Anchovy has 60% more protein than egg - egg has 12.6g of protein per 100 grams and anchovy has 20.4g of protein.
Does egg or anchovy contain more calcium?
Both egg and anchovy are high in calcium. Anchovy has 160% more calcium than egg - egg has 56mg of calcium in 100 grams and anchovy has 147mg of calcium.
Does egg or anchovy contain more iron?
Anchovy is an abundant source of iron and it has 90% more iron than egg - egg has 1.8mg of iron in 100 grams and anchovy has 3.3mg of iron.
Does egg or anchovy contain more potassium?
Anchovy is a rich source of potassium and it has 180% more potassium than egg - egg has 138mg of potassium in 100 grams and anchovy has 383mg of potassium.