Anchovy vs. Salmon
Nutrition comparison of Anchovy and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
anchovy
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in anchovy and salmon:
- Both anchovy and salmon are high in calories, potassium and protein.
- Anchovy has more riboflavin, however, salmon contains more Vitamin B6 and Vitamin B12.
- Anchovy is an excellent source of calcium and iron.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Anchovy (Fish, anchovy, european, raw) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both anchovy and salmon are high in calories. Anchovy is very similar to salmon for calories - anchovy has 131 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, anchovy is similar to salmon for protein, carbs and fat. Anchovy has a macronutrient ratio of 65:0:35 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Anchovy | Salmon | |
|---|---|---|
| Protein | 65% | 67% |
| Carbohydrates | ~ | ~ |
| Fat | 35% | 33% |
| Alcohol | ~ | ~ |
Protein
protein
Both anchovy and salmon are high in protein. Anchovy is very similar to anchovy for protein - anchovy has 20.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Anchovy and salmon contain similar amounts of saturated fat - anchovy has 1.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and anchovy are low in trans fat - salmon has 0.03g of trans fat per 100 grams and anchovy does not contain significant amounts.
cholesterol
Anchovy and salmon contain similar amounts of cholesterol - anchovy has 60mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Anchovy and salmon contain similar amounts of Vitamin A - anchovy has 15ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than anchovy - salmon has 435iu of Vitamin D per 100 grams and anchovy does not contain significant amounts.
Vitamin E
Anchovy and salmon contain similar amounts of Vitamin E - anchovy has 0.57mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Anchovy and salmon contain similar amounts of Vitamin K - anchovy has 0.1ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Anchovy has more riboflavin, however, salmon contains more Vitamin B6 and Vitamin B12. Both anchovy and salmon contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Anchovy | Salmon | |
|---|---|---|
| Thiamin | 0.055 MG | 0.08 MG |
| Riboflavin | 0.256 MG | 0.105 MG |
| Niacin | 14.024 MG | 7.995 MG |
| Pantothenic acid | 0.645 MG | 1.03 MG |
| Vitamin B6 | 0.143 MG | 0.611 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | 0.62 UG | 4.15 UG |
Minerals
calcium
Anchovy is an excellent source of calcium and it has 20 times more calcium than salmon - anchovy has 147mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Anchovy is an excellent source of iron and it has 755% more iron than salmon - anchovy has 3.3mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both anchovy and salmon are high in potassium. Anchovy has a little more potassium (5%) than salmon by weight - anchovy has 383mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, anchovy has more dha and epa than salmon per 100 grams, however, salmon contains more alpha linoleic acid (ALA) than anchovy per 100 grams. Both anchovy and salmon contain significant amounts of DPA.
| Anchovy | Salmon | |
|---|---|---|
| DHA | 0.911 G | 0.333 G |
| EPA | 0.538 G | 0.182 G |
| DPA | 0.029 G | 0.047 G |
| alpha linoleic acid | ~ | 0.047 G |
| Total | 1.478 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, both anchovy and salmon contain significant amounts of linoleic acid.
| Anchovy | Salmon | |
|---|---|---|
| linoleic acid | 0.097 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.097 G | 0.085 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 (%) |
Salmon g
()
|
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|---|---|---|---|---|---|---|---|
| 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 anchovy or salmon contain more calories in 100 grams?Both anchovy and salmon are high in calories. Anchovy is quite similar to salmon for calories - anchovy has 131 calories in 100g and salmon has 127 calories.
Is anchovy or salmon better for protein?
Both anchovy and salmon are high in protein. Anchovy is very similar to anchovy for protein - anchovy has 20.4g of protein per 100 grams and salmon has 20.5g of protein.
Does anchovy or salmon contain more calcium?
Anchovy is a rich source of calcium and it has 20 times more calcium than salmon - anchovy has 147mg of calcium in 100 grams and salmon has 7mg of calcium.
Does anchovy or salmon contain more iron?
Anchovy is an abundant source of iron and it has 760% more iron than salmon - anchovy has 3.3mg of iron in 100 grams and salmon has 0.38mg of iron.
Does anchovy or salmon contain more potassium?
Both anchovy and salmon are high in potassium. Anchovy has a little more potassium ( 10%) than salmon by weight - anchovy has 383mg of potassium in 100 grams and salmon has 366mg of potassium.