Anchovy vs. Cauliflower

Nutrition comparison of Anchovy and Cauliflower

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of anchovy versus cauliflower (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in anchovy and cauliflower:

  • Both cauliflower and anchovy are high in potassium.
  • Anchovy has more riboflavin, niacin and Vitamin B12, however, cauliflower contains more folate.
  • Anchovy is an excellent source of calcium, iron and protein.
  • Cauliflower has 8.8 times less saturated fat than anchovy.
  • Cauliflower has signficantly more dietary fiber than anchovy.
  • Cauliflower is an excellent source of Vitamin C.
Detailed nutritional comparison of anchovy and cauliflower is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Anchovy (Fish, anchovy, european, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.

Image of Anchovy src
Image of Cauliflower src

Calories and Carbs

calories

Anchovy is high in calories and cauliflower has 81% less calories than anchovy - cauliflower has 25 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 cauliflower per calorie. Anchovy has a macronutrient ratio of 65:0:35 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Anchovy Cauliflower
Protein 65% 26%
Carbohydrates ~ 66%
Fat 35% 8%
Alcohol ~ ~

carbohydrates

Both cauliflower and anchovy are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and anchovy does not contain significant amounts.

dietary fiber

Cauliflower has signficantly more dietary fiber than anchovy - cauliflower has 2g of dietary fiber per 100 grams and anchovy does not contain significant amounts.

sugar

Anchovy has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and anchovy does not contain significant amounts.

Protein

protein

Anchovy is an excellent source of protein and it has 960% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and anchovy has 20.4g of protein.

Fat

saturated fat

Cauliflower has 8.8 times less saturated fat than anchovy - cauliflower has 0.13g of saturated fat per 100 grams and anchovy has 1.3g of saturated fat.

cholesterol

Cauliflower has less cholesterol than anchovy - anchovy has 60mg of cholesterol per 100 grams and cauliflower does not contain significant amounts.

Vitamins

Vitamin C

Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than anchovy - cauliflower has 48.2mg of Vitamin C per 100 grams and anchovy does not contain significant amounts.

Vitamin A

Anchovy has more Vitamin A than cauliflower - anchovy has 15ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Cauliflower and anchovy contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and anchovy has 0.57mg of Vitamin E.

Vitamin K

Cauliflower and anchovy contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and anchovy has 0.1ug of Vitamin K.

The B Vitamins

Anchovy has more riboflavin, niacin and Vitamin B12, however, cauliflower contains more folate. Both anchovy and cauliflower contain significant amounts of thiamin, pantothenic acid and Vitamin B6.

Anchovy Cauliflower
Thiamin 0.055 MG 0.05 MG
Riboflavin 0.256 MG 0.06 MG
Niacin 14.024 MG 0.507 MG
Pantothenic acid 0.645 MG 0.667 MG
Vitamin B6 0.143 MG 0.184 MG
Folate 9 UG 57 UG
Vitamin B12 0.62 UG ~

Minerals

calcium

Anchovy is an excellent source of calcium and it has 568% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and anchovy has 147mg of calcium.

iron

Anchovy is an excellent source of iron and it has 674% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and anchovy has 3.3mg of iron.

potassium

Both cauliflower and anchovy are high in potassium. Anchovy has 28% more potassium than cauliflower - cauliflower has 299mg 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 cauliflower per 100 grams, however, cauliflower contains more alpha linoleic acid (ALA) than anchovy per 100 grams.

Anchovy Cauliflower
DHA 0.911 G ~
EPA 0.538 G ~
DPA 0.029 G ~
alpha linoleic acid ~ 0.015 G
Total 1.478 G 0.015 G

omega 6s

Comparing omega-6 fatty acids, anchovy has more linoleic acid than cauliflower per 100 grams.

Anchovy Cauliflower
linoleic acid 0.097 G 0.016 G
other omega 6 ~ 0.003 G
Total 0.097 G 0.019 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.

Note: The specific food items compared are: Anchovy (Fish, anchovy, european, raw) and Cauliflower (Cauliflower, raw) .

Anchovy 100g

( 100 g )
Daily Values (%)

Cauliflower 107g

( cup chopped )
131KCAL 7%
385% calories
27KCAL 1%
carbohydrates >999%
5.3G 2%
dietary fiber >999%
2.1G 9%
sugar >999% 2G
4.8G 8%
>999% total fat
0.3G 1%
1.3G 7%
828% saturated fat
0.14G 1%
1.2G >999% monounsaturated fat 0.04G
1.6G >999% polyunsaturated fat 0.03G
60MG >999% cholesterol
104MG 7%
225% sodium
32MG 2%
Vitamins and Minerals
15UG 2%
>999% Vitamin A
Vitamin C >999%
52MG 69%
147MG 15%
512% calcium
24MG 2%
3.3MG 18%
633% iron
0.45MG 3%
41MG 13%
156% magnesium
16MG 5%
383MG 17%
20% potassium
320MG 14%
0.06MG 5%
20% thiamin (Vit B1)
0.05MG 5%
0.26MG 23%
333% riboflavin (Vit B2)
0.06MG 6%
14MG 100%
>999% niacin (Vit B3)
0.54MG 4%
0.14MG 11%
Vitamin B6 43%
0.2MG 15%
0.65MG 13%
pantothenic acid (Vit B5) 9%
0.71MG 14%
9UG 2%
folate (Vit B9) 578%
61UG 15%
0.62UG 26%
>999% Vitamin B12
0.57MG 4%
533% Vitamin E
0.09MG 1%
0.1UG 0.1%
Vitamin K >999%
17UG 18%
20G 41%
852% protein
2.1G 4%
choline >999%
47MG 11%
0.21MG 18%
424% copper
0.04MG 4%
fluoride >999%
0.07MG 4%
manganese 143%
0.17MG 9%
174MG 25%
270% phosphorus
47MG 7%
37UG 66%
>999% selenium
0.64UG 1%
1.7MG 22%
486% zinc
0.29MG 4%
73G Water 36% 99G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), trans fat.

FAQ

Does cauliflower or anchovy contain more calories in 100 grams?
Anchovy is high in calories and cauliflower has 80% less calories than anchovy - cauliflower has 25 calories in 100g and anchovy has 131 calories.

Is cauliflower or anchovy better for protein?
Anchovy is a fantastic source of protein and it has 960% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and anchovy has 20.4g of protein.

Does cauliflower or anchovy have more carbohydrates?
By weight, both cauliflower and anchovy are low in carbohydrates - cauliflower has 5g of carbs for 100g and anchovy has no carbs..

Does cauliflower or anchovy contain more calcium?
Anchovy is a rich source of calcium and it has 570% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and anchovy has 147mg of calcium.

Does cauliflower or anchovy contain more iron?
Anchovy is an abundant source of iron and it has 670% more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and anchovy has 3.3mg of iron.

Does cauliflower or anchovy contain more potassium?
Both cauliflower and anchovy are high in potassium. Anchovy has 30% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and anchovy has 383mg of potassium.