Anchovy vs. Clams
Nutrition comparison of Anchovy and Cooked Clams
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
anchovy
versus
cooked
clams
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in anchovy and clams:
- Both clams and anchovy are high in calcium, calories, iron, potassium and protein.
- Clam has 5.8 times less saturated fat than anchovy.
- Clam has more thiamin, folate and Vitamin B12, however, anchovy contains more niacin.
- Clam is an excellent source of Vitamin A and Vitamin C.
- For omega-3 fatty acids, anchovy has more dha and epa than clam, however, clam contains more dpa than anchovy.
USDA sources for nutritional information: Anchovy (Fish, anchovy, european, raw) and Clams (Mollusks, clam, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both clams and anchovy are high in calories. Clam has 13% more calories than anchovy - clam has 148 calories per 100 grams and anchovy has 131 calories.
For macronutrient ratios, anchovy is lighter in protein, lighter in carbs and much heavier in fat compared to clams per calorie. Anchovy has a macronutrient ratio of 65:0:35 and for clams, 73:15:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Anchovy | Clams | |
|---|---|---|
| Protein | 65% | 73% |
| Carbohydrates | ~ | 15% |
| Fat | 35% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Anchovy has less carbohydrates than clam - clam has 5.1g of total carbs per 100 grams and anchovy does not contain significant amounts.
Protein
protein
Both clams and anchovy are high in protein. Clam has 26% more protein than anchovy - clam has 25.6g of protein per 100 grams and anchovy has 20.4g of protein.
Fat
saturated fat
Clam has 5.8 times less saturated fat than anchovy - clam has 0.19g of saturated fat per 100 grams and anchovy has 1.3g of saturated fat.
cholesterol
Clams and anchovy contain similar amounts of cholesterol - clam has 67mg of cholesterol per 100 grams and anchovy has 60mg of cholesterol.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has more Vitamin C than anchovy - clam has 22.1mg of Vitamin C per 100 grams and anchovy does not contain significant amounts.
Vitamin A
Clam is an excellent source of Vitamin A and it has 10 times more Vitamin A than anchovy - clam has 171ug of Vitamin A per 100 grams and anchovy has 15ug of Vitamin A.
Vitamin E
Anchovy has more Vitamin E than clam - anchovy has 0.57mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Anchovy and clams contain similar amounts of Vitamin K - anchovy has 0.1ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more thiamin, folate and Vitamin B12, however, anchovy contains more niacin. Both anchovy and clams contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Anchovy | Clams | |
|---|---|---|
| Thiamin | 0.055 MG | 0.15 MG |
| Riboflavin | 0.256 MG | 0.426 MG |
| Niacin | 14.024 MG | 3.354 MG |
| Pantothenic acid | 0.645 MG | 0.68 MG |
| Vitamin B6 | 0.143 MG | 0.11 MG |
| Folate | 9 UG | 29 UG |
| Vitamin B12 | 0.62 UG | 98.89 UG |
Minerals
calcium
Both clams and anchovy are high in calcium. Anchovy has 60% more calcium than clam - clam has 92mg of calcium per 100 grams and anchovy has 147mg of calcium.
iron
Both clams and anchovy are high in iron. Anchovy has 16% more iron than clam - clam has 2.8mg of iron per 100 grams and anchovy has 3.3mg of iron.
potassium
Both clams and anchovy are high in potassium. Clam has 64% more potassium than anchovy - clam has 628mg 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 and epa than clam per 100 grams, however, clam contains more dpa than anchovy per 100 grams.
| Anchovy | Clams | |
|---|---|---|
| DHA | 0.911 G | 0.146 G |
| EPA | 0.538 G | 0.138 G |
| DPA | 0.029 G | 0.104 G |
| alpha linoleic acid | ~ | 0.008 G |
| Total | 1.478 G | 0.396 G |
omega 6s
Comparing omega-6 fatty acids, anchovy has more linoleic acid than clam per 100 grams.
| Anchovy | Clams | |
|---|---|---|
| linoleic acid | 0.097 G | 0.032 G |
| other omega 6 | 0.007 G | 0.082 G |
| Total | 0.104 G | 0.114 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 (%) |
Cooked Clams g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 clams or anchovy contain more calories in 100 grams?Both clams and anchovy are high in calories. Clam has 10% more calories than anchovy - clam has 148 calories in 100g and anchovy has 131 calories.
Is clams or anchovy better for protein?
Both clams and anchovy are high in protein. Clam has 30% more protein than anchovy - clam has 25.6g of protein per 100 grams and anchovy has 20.4g of protein.
Does clams or anchovy contain more calcium?
Both clams and anchovy are high in calcium. Anchovy has 60% more calcium than clam - clam has 92mg of calcium in 100 grams and anchovy has 147mg of calcium.
Does clams or anchovy contain more iron?
Both clams and anchovy are high in iron. Anchovy has 20% more iron than clam - clam has 2.8mg of iron in 100 grams and anchovy has 3.3mg of iron.
Does clams or anchovy contain more potassium?
Both clams and anchovy are high in potassium. Clam has 60% more potassium than anchovy - clam has 628mg of potassium in 100 grams and anchovy has 383mg of potassium.