Anchovy vs. Leeks
Nutrition comparison of Anchovy and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
anchovy
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in anchovy and leeks:
- Both leeks and anchovy are high in calcium and iron.
- Anchovy has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, leek contains more folate.
- Anchovy is an excellent source of potassium and protein.
- Leek has 31 times less saturated fat than anchovy.
- Leek has signficantly more Vitamin C than anchovy.
- Leek has signficantly more dietary fiber than anchovy.
USDA sources for nutritional information: Anchovy (Fish, anchovy, european, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Anchovy is high in calories and leek has 53% less calories than anchovy - leek has 61 calories per 100 grams and anchovy has 131 calories.
For macronutrient ratios, anchovy is much heavier in protein, much lighter in carbs and much heavier in fat compared to leeks per calorie. Anchovy has a macronutrient ratio of 65:0:35 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Anchovy | Leeks | |
|---|---|---|
| Protein | 65% | 9% |
| Carbohydrates | ~ | 86% |
| Fat | 35% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Anchovy has less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and anchovy does not contain significant amounts.
dietary fiber
Leek has signficantly more dietary fiber than anchovy - leek has 1.8g of dietary fiber per 100 grams and anchovy does not contain significant amounts.
sugar
Anchovy has less sugar than leek - leek has 3.9g of sugar per 100 grams and anchovy does not contain significant amounts.
Protein
protein
Anchovy is an excellent source of protein and it has 12 times more protein than leek - leek has 1.5g of protein per 100 grams and anchovy has 20.4g of protein.
Fat
saturated fat
Leek has 31 times less saturated fat than anchovy - leek has 0.04g of saturated fat per 100 grams and anchovy has 1.3g of saturated fat.
cholesterol
Leek has less cholesterol than anchovy - anchovy has 60mg of cholesterol per 100 grams and leek does not contain significant amounts.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than anchovy - leek has 12mg of Vitamin C per 100 grams and anchovy does not contain significant amounts.
Vitamin A
Leek has 453% more Vitamin A than anchovy - leek has 83ug of Vitamin A per 100 grams and anchovy has 15ug of Vitamin A.
Vitamin E
Leeks and anchovy contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and anchovy has 0.57mg of Vitamin E.
Vitamin K
Leek has 469 times more Vitamin K than anchovy - leek has 47ug of Vitamin K per 100 grams and anchovy has 0.1ug of Vitamin K.
The B Vitamins
Anchovy has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, leek contains more folate. Both anchovy and leeks contain significant amounts of thiamin and Vitamin B6.
| Anchovy | Leeks | |
|---|---|---|
| Thiamin | 0.055 MG | 0.06 MG |
| Riboflavin | 0.256 MG | 0.03 MG |
| Niacin | 14.024 MG | 0.4 MG |
| Pantothenic acid | 0.645 MG | 0.14 MG |
| Vitamin B6 | 0.143 MG | 0.233 MG |
| Folate | 9 UG | 64 UG |
| Vitamin B12 | 0.62 UG | ~ |
Minerals
calcium
Both leeks and anchovy are high in calcium. Anchovy has 149% more calcium than leek - leek has 59mg of calcium per 100 grams and anchovy has 147mg of calcium.
iron
Both leeks and anchovy are high in iron. Anchovy has 55% more iron than leek - leek has 2.1mg of iron per 100 grams and anchovy has 3.3mg of iron.
potassium
Anchovy is an excellent source of potassium and it has 113% more potassium than leek - leek has 180mg 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 leek per 100 grams, however, leek contains more alpha linoleic acid (ALA) than anchovy per 100 grams.
| Anchovy | Leeks | |
|---|---|---|
| DHA | 0.911 G | ~ |
| EPA | 0.538 G | ~ |
| DPA | 0.029 G | ~ |
| alpha linoleic acid | ~ | 0.099 G |
| Total | 1.478 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both anchovy and leeks contain significant amounts of linoleic acid.
| Anchovy | Leeks | |
|---|---|---|
| linoleic acid | 0.097 G | 0.067 G |
| other omega 6 | 0.007 G | ~ |
| Total | 0.104 G | 0.067 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 (%) |
Leeks 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 leeks or anchovy contain more calories in 100 grams?Anchovy is high in calories and leek has 50% less calories than anchovy - leek has 61 calories in 100g and anchovy has 131 calories.
Is leeks or anchovy better for protein?
Anchovy is a fantastic source of protein and it has 12 times more protein than leek - leek has 1.5g of protein per 100 grams and anchovy has 20.4g of protein.
Does leeks or anchovy have more carbohydrates?
By weight, anchovy has fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and anchovy has no carbs..
Does leeks or anchovy contain more calcium?
Both leeks and anchovy are high in calcium. Anchovy has 150% more calcium than leek - leek has 59mg of calcium in 100 grams and anchovy has 147mg of calcium.
Does leeks or anchovy contain more iron?
Both leeks and anchovy are high in iron. Anchovy has 60% more iron than leek - leek has 2.1mg of iron in 100 grams and anchovy has 3.3mg of iron.
Does leeks or anchovy contain more potassium?
Anchovy is a rich source of potassium and it has 110% more potassium than leek - leek has 180mg of potassium in 100 grams and anchovy has 383mg of potassium.